tempo

4 INT x 3 MIN Intervals 90%

  • Cycling
  • 37mTime
  • 37Stress
  • 0.80Intensity
  • 100Popularity

About this workout

This classic tempo workout features 3 sets of 4 minutes at 90% FTP, perfect for building aerobic durability while keeping your legs fresh for those mid-week rides. Incorporate it into your routine for a solid base that supports longer climbs and enhances your endurance without overcooking your legs.

DVH

Workout structure

  • 5 min @ 40-60% (40-60w)
  • 30 sec @ 60-70% (60-70w)
  • 30 sec @ 70-80% (70-80w)
  • 30 sec @ 80% (80w)
  • 45 sec @ 90% (90w)
  • 30 sec @ 100% (100w)
  • 3 min @ 50-60% (50-60w)
  • 3X
    • 4 min @ 90% (90w)
    • 1:30 min @ 60% (60w)
  • 4 min @ 100% (100w)
  • 1 min @ 45% (45w)
  • 5 min @ 60% (60w)