tempo

10wk FTP W4D4

  • Cycling
  • 1hTime
  • 52Stress
  • 0.72Intensity
  • 365Popularity

About this workout

This workout features a solid tempo main set designed to build your aerobic durability with two intervals at 88% FTP, perfect for sustaining effort during group rides and time trials. It's a time-tested staple for improving your FTP without overcooking, making it ideal for your mid-week training routine.

PIERCE

Workout structure

  • 4 min @ 50% (50w)
  • 4 min @ 56% (56w)
  • 4 min @ 62% (62w)
  • 4 min @ 68% (68w)
  • 4 min @ 74% (74w)
  • 2X
    • 5 min @ 88% (88w)
    • 2 min @ 52% (52w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 4 min @ 52% (52w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 4 min @ 52% (52w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 60% (60w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 50% (50w)