4 hour Tempo 2x25 min Plus Tempo Low Cadence 5x3 min

• Cycling
• 4h 0mTime
• 191Stress
• 0.69Intensity
• 20Popularity

About this workout

This workout features a solid main set of 2×25 minutes at 80% FTP, complemented by low cadence intervals, making it a classic choice for building your aerobic durability while fine-tuning your pedal stroke. It's a perfect mid-week staple for those looking to stretch out climbs or maintain a strong pace in longer rides without pushing into threshold territory.

Workout structure

• 30 min @ 55% (55w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 1 min @ 110% (110w)
• 7 min @ 55% (55w)
• 2X
  • 25 min @ 80% (80w)
  • Rest 15 min @ 55% (55w)
• 60 min @ 60% (60w)
• 5X
  • 3 min @ 100% (100w) 50-60 rpm
  • Rest 5 min @ 55% (55w)
• 20 min @ 45% (45w)