Tempo

1h:15m Muscular Endurance 4 x 4

  • Cycling
  • 1h 18mTime
  • 62Stress
  • 0.69Intensity
  • 30Popularity

About this workout

This workout features a classic 4x4 tempo set that builds muscular endurance and prepares you for those extended climbs or sustained efforts in group rides. It's a mid-week staple that balances intensity with recovery, ensuring you stay strong without overcooking your legs.

Stian Horne

Workout structure

  • Warm-Up 15 min @ 40-65% (40-65w) 100 rpm
  • 10X
    • Active 10 sec @ 80% (80w) 100 rpm
    • Rest 20 sec @ 76% (76w)
  • Active 5 min @ 52% (52w) 100 rpm
  • 10X
    • Active 10 sec @ 80% (80w) 100 rpm
    • Rest 20 sec @ 76% (76w)
  • Active 5 min @ 52% (52w) 100 rpm
  • 4X
    • Active 4 min @ 90% (90w) 55 rpm
    • Rest 3 min @ 40% (40w)
  • Cooldown 15 min @ 64-40% (64-40w) 100 rpm