Tempo

1h30m Muscular Endurance 5 x 4

  • Cycling
  • 1h 35mTime
  • 79Stress
  • 0.71Intensity
  • 40Popularity

About this workout

This 1h30m workout features 5 sets of 4 minutes at 90% FTP, pushing your muscular endurance while providing solid aerobic durability for those longer climbs or mid-week group rides. A classic tempo session, it offers a high training return with manageable fatigue, making it perfect for building the stamina needed to stretch out your efforts without overcooking.

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Workout structure

  • Warm-Up 15 min @ 40-65% (40-65w) 100 rpm
  • Active 20 min @ 70% (70w) 100 rpm
  • Active 5 min @ 90% (90w) 115 rpm
  • Rest 5 min @ 40% (40w)
  • 5X
    • Active 4 min @ 90% (90w) 55 rpm
    • Rest 3 min @ 40% (40w)
  • Cooldown 15 min @ 64-40% (64-40w) 100 rpm