10-4 Tempo Long Mix

• Cycling
• 2h 42mTime
• 160Stress
• 0.77Intensity
• 90Popularity

About this workout

This 10-4 Tempo Long Mix is a classic workout featuring three steady 40-minute efforts at 80% FTP, perfect for building aerobic durability without overextending. Ideal for mid-week training or long rides, it helps you stretch out climbs and maintain a solid pace during extended group rides.

Workout structure

• 5 min @ 45% (45w)
• 5 min @ 85% (85w)
• 2X
  • 5 min @ 45% (45w)
  • 1 min @ 120% (120w)
• 3X
  • 5 min @ 45% (45w)
  • 40 min @ 80% (80w)
• 5 min @ 45% (45w)