Tempo

1h:15m Muscular Endurance 4 x 4

  • Cycling
  • 1h 18mTime
  • 62Stress
  • 0.69Intensity
  • 243Popularity

About this workout

This workout focuses on muscular endurance with a main set of 4-minute efforts at 90% FTP, ideal for building the stamina needed to hold your pace during long climbs or maintain speed in a group ride. It's a classic tempo session that offers a solid return on effort, making it a staple for any cyclist looking to improve their sub-threshold durability.

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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 @ 53% (53w) 100 rpm
  • 10X
    • Active 10 sec @ 80% (80w) 100 rpm
    • Rest 20 sec @ 76% (76w)
  • Active 5 min @ 53% (53w) 100 rpm
  • 4X
    • Active 4 min @ 90% (90w) 55 rpm
    • Rest 3 min @ 40% (40w)
  • Cooldown 15 min @ 64-40% (64-40w) 100 rpm