Tempo

W3D3Hojo

  • Cycling
  • 43mTime
  • 43Stress
  • 0.77Intensity
  • 15Popularity

About this workout

This tempo workout features a classic main set of hard efforts at 110% FTP, perfect for building sub-threshold endurance and preparing for those long climbs. It's an essential mid-week staple to keep your aerobic engine primed without overcooking.

mario_vk

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 65% (65w)
  • 3 min @ 75% (75w)
  • 3 min @ 85% (85w)
  • 5 min @ 40% (40w)
  • 2X
    • 1:20 min @ 82% (82w)
    • 1:20 min @ 82-110% (82-110w)
    • 1:20 min @ 110-82% (110-82w)
  • 5 min @ 38% (38w)
  • 2X
    • 1:20 min @ 82% (82w)
    • 1:20 min @ 82-110% (82-110w)
    • 1:20 min @ 110-82% (110-82w)
  • 5 min @ 40% (40w)