Tempo

4.1 - Week 4 - Training 1

  • Cycling
  • 1h 30mTime
  • 106Stress
  • 0.84Intensity
  • 62Popularity

About this workout

This tempo workout features 3 sets of 2×3 min at 95% FTP, perfect for building aerobic durability and sustaining effort during mid-week rides. It’s a classic go-to for those looking to enhance sub-threshold endurance while feeling strong on climbs and group rides.

agomezda

Workout structure

  • 4 min @ 60% (60w)
  • 1 min @ 85% (85w)
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 3 min @ 60% (60w)
  • 2X
    • 3 min @ 95% (95w)
    • Rest 1 min @ 110% (110w)
  • 6 min @ 60% (60w)
  • 2X
    • 3 min @ 95% (95w)
    • Rest 1 min @ 110% (110w)
  • 6 min @ 60% (60w)
  • 2X
    • 3 min @ 95% (95w)
    • Rest 1 min @ 110% (110w)
  • 2 min @ 60% (60w)
  • 40 min @ 80% (80w)
  • 2 min @ 50% (50w)