Tempo

W3-2

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This tempo workout features four solid minutes at 90.1% FTP, perfect for building aerobic durability and preparing for those mid-week group rides or long climbs. It’s a classic way to push your endurance without overdoing it, making it a staple for any cyclist's training regimen.

taffi3

Workout structure

  • Warm-Up 7 min @ 25-75% (25-75w)
  • 30 sec @ 95% (95w) 95 rpm
  • Cooldown 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 4X
    • 4 min @ 90% (90w) 90 rpm
    • 1 min @ 90% (90w) 65 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 5 min @ 90% (90w) 90 rpm
  • 5X
    • 1 min @ 90% (90w) 100 rpm
    • 1 min @ 90% (90w) 70 rpm
  • 5 min @ 90% (90w) 90 rpm
  • 5 min @ 55-25% (55-25w)