Back to workouts
📈
Start this workoutTempo Builder
TempoWarm-up + 3x10 min tempo, each with a harder surge built into the middle, 3 min recovery between + cool-down. Comfortably hard, never flat.
54 minWorkout structure
| Phase | Duration | Target | |
|---|---|---|---|
| Warmup | 10:00 | 70–85 rpm · 1% | |
| Tempo 1/3 | 4:00 | 80–95 rpm · 4% | |
| Tempo 1/3 — Surge | 2:00 | 90–100 rpm · 5% | |
| Tempo 1/3 | 4:00 | 80–95 rpm · 4% | |
| Recuperación | 3:00 | 70–85 rpm · 1% | |
| Tempo 2/3 | 4:00 | 80–95 rpm · 4% | |
| Tempo 2/3 — Surge | 2:00 | 90–100 rpm · 5.5% | |
| Tempo 2/3 | 4:00 | 80–95 rpm · 4% | |
| Recuperación | 3:00 | 70–85 rpm · 1% | |
| Tempo 3/3 | 4:00 | 80–95 rpm · 4% | |
| Tempo 3/3 — Surge | 2:00 | 90–100 rpm · 6% | |
| Tempo 3/3 | 4:00 | 80–95 rpm · 4% | |
| Recuperación | 3:00 | 70–85 rpm · 1% | |
| Cooldown | 5:00 | 65–80 rpm · 0% |