W4D3 Tempo pyramid

• Cycling
• 2h 3mTime
• 128Stress
• 0.79Intensity
• 75Popularity

About this workout

This tempo pyramid workout features two sets of 10-minute intervals at 80% FTP, designed to build your aerobic durability and prepare you for sustained efforts on climbs or during long rides. A great mid-week staple, it balances intensity with recovery, keeping you strong for those tough group rides or races.

Workout structure

• 10 min @ 70% (70w)
• 3 min @ 85% (85w)
• 4 min @ 90% (90w)
• 5 min @ 95% (95w)
• 4 min @ 90% (90w)
• 3 min @ 85% (85w)
• 10 min @ 65% (65w)
• 3 min @ 85% (85w)
• 4 min @ 90% (90w)
• 5 min @ 95% (95w)
• 4 min @ 90% (90w)
• 3 min @ 85% (85w)
• 15 min @ 65% (65w)
• 2X
  • 10 min @ 80% (80w)
  • 5 min @ 60% (60w)
• 10 min @ 80% (80w)
• 10 min @ 70% (70w)