YourIntervalsTempo Pro
3 × 12 Tempo
Three upper-tempo blocks with short recoveries.
015 min30 min45 min60 min
Duration1 h
DifficultyHard
TSS (est.)60
Intensity factor0.77
Workout structure
10 min 45→70 % + 3 × (12 min @ 85 % + 3 min @ 55 %) + 5 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP10 min
- 3 × repeat12 min @ 85 % + 3 min @ 55 %45 min
- Tempo85 % FTP · 212 W at 250 W12 min
- Recovery55 % FTP · 138 W at 250 W3 min
- Cool-down65 % → 40 % FTP5 min
Why ride 3 × 12 Tempo?
A sustained, moderately hard effort that builds muscular endurance. Useful when training time is limited, but more tiring than easy endurance riding.
When to use it
On moderately demanding days, with recovery before your next hard session.
Recovery
Plan an easy day before your next hard session. Long tempo blocks add up over a week.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.