Tempo

08-3-2026

  • Cycling
  • 52mTime
  • 53Stress
  • 0.78Intensity
  • 16Popularity

About this workout

This tempo workout features 7 intervals of 4 minutes at 85% FTP, perfect for building aerobic durability and sub-threshold endurance. It’s a solid mid-week staple that prepares you for longer climbs and helps maintain group ride pace without overcooking your legs.

dominus

Workout structure

  • Warm-Up 1 min @ 50% (50w)
  • 4 min @ 85% (85w)
  • Cooldown 1 min @ 70% (70w)
  • 3X
    • 4 min @ 85% (85w)
    • 1 min @ 70% (70w)
  • 10 min @ 50% (50w)
  • 4X
    • 4 min @ 85% (85w)
    • 1 min @ 70% (70w)
  • 1 min @ 50% (50w)