Tempo

W5-1

  • Cycling
  • 1hTime
  • 55Stress
  • 0.74Intensity
  • 15Popularity

About this workout

This workout features a solid tempo main set with 3 intervals of 90 seconds at 90.1% FTP, perfect for building aerobic durability and preparing for those long climbs. It's a classic mid-week staple to boost your endurance without burning out, ideal for group ride pacing or steady solo efforts.

taffi3

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • 30 sec @ 95% (95w)
  • Cooldown 30 sec @ 50% (50w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • 1:30 min @ 90-96% (90-96w)
  • 1:30 min @ 96-90% (96-90w)
  • 3 min @ 80% (80w)
  • 4 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • 1:30 min @ 90-96% (90-96w)
  • 1:30 min @ 96-90% (96-90w)
  • 3 min @ 80% (80w)
  • 4 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • 1:30 min @ 90-96% (90-96w)
  • 1:30 min @ 96-90% (96-90w)
  • 3 min @ 80% (80w)
  • 4 min @ 50% (50w)
  • 6 min @ 50-25% (50-25w)