Tempo

13 - Tempo

  • Cycling
  • 1h 26mTime
  • 81Stress
  • 0.75Intensity
  • 855Popularity

About this workout

This tempo workout features a classic main set of 4 × 4 min at 88% FTP, perfect for building aerobic durability without overcooking. It's an ideal mid-week staple for those looking to sustain solid efforts during long climbs or maintain a steady pace on group rides.

losse83

Workout structure

  • 10 min @ 50-55% (50-55w)
  • 4X
    • 4 min @ 88% (88w)
    • Rest 2 min @ 52% (52w)
  • 2 min @ 52% (52w)
  • 3 min @ 86% (86w)
  • 3 min @ 89% (89w)
  • 3 min @ 52% (52w)
  • 3 min @ 89% (89w)
  • 3 min @ 86% (86w)
  • 3 min @ 52% (52w)
  • 3 min @ 86% (86w)
  • 3 min @ 89% (89w)
  • 5X
    • 3 min @ 52% (52w)
    • 1 min @ 100% (100w)
  • Rest 3 min @ 52% (52w)
  • 3 min @ 55-50% (55-50w)