Tempo

w1Day 4

  • Cycling
  • 1h 15mTime
  • 56Stress
  • 0.67Intensity
  • 20Popularity

About this workout

This tempo workout features a classic 2 × 3 min main set at 88% FTP, perfect for building aerobic durability while keeping the fatigue manageable. It's an ideal mid-week staple to boost your endurance, ensuring you can sustain a strong pace on climbs or during longer group rides.

cegla11

Workout structure

  • Warm-Up 12 min @ 45-55% (45-55w)
  • Active 3 min @ 77% (77w)
  • Active 3 min @ 88% (88w)
  • Active 3 min @ 52% (52w)
  • Active 3 min @ 88% (88w)
  • Active 3 min @ 77% (77w)
  • Active 3 min @ 52% (52w)
  • 5X
    • Active 5 min @ 70% (70w)
    • Rest 2 min @ 52% (52w)
  • Cooldown 10 min @ 65-50% (65-50w)