Tempo

29 - 4 - 2026

  • Cycling
  • 1h 12mTime
  • 75Stress
  • 0.79Intensity
  • 16Popularity

About this workout

This tempo workout focuses on building aerobic durability with 3 sets of 4×4 minutes at 85% FTP, perfect for extending your endurance on long climbs or during mid-week training. It’s a classic choice for cyclists looking to maintain a solid pace without overcooking, making it ideal for both group rides and solo efforts.

dominus

Workout structure

  • 1 min @ 50% (50w)
  • 4X
    • 4 min @ 85% (85w)
    • 1 min @ 70% (70w)
  • 5 min @ 50% (50w)
  • 4X
    • 4 min @ 85% (85w)
    • 1 min @ 70% (70w)
  • 5 min @ 50% (50w)
  • 4X
    • 4 min @ 85% (85w)
    • 1 min @ 70% (70w)
  • 1 min @ 50% (50w)