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120min Tempo Pyramid

A pyramid structure workout with progressive and decreasing tempo intervals
2h Duration
7
Intensity
105
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
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Duration 5m
mode_heat
Intensity 3
bolt
Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Endurance

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Duration 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Tempo 5min

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Duration 5m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
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Heart Rate 80% - 90% Max HR

Tempo 10min

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Duration 10m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
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Heart Rate 80% - 90% Max HR

Tempo 15min

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Duration 15m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
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Heart Rate 80% - 90% Max HR

Sweet Spot 5min

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Duration 5m
mode_heat
Intensity 7
bolt
Power 88% - 94% FTP
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Heart Rate 85% - 95% Max HR

Tempo 15min

timer
Duration 15m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
favorite
Heart Rate 80% - 90% Max HR

Tempo 10min

timer
Duration 10m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
favorite
Heart Rate 80% - 90% Max HR

Tempo 5min

timer
Duration 5m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
favorite
Heart Rate 80% - 90% Max HR

Endurance

timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
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Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 65% Max HR