4 x 14Min Tempo 3Min Rec

• Cycling
• 1h 15mTime
• 72Stress
• 0.76Intensity
• 30Popularity

About this workout

This classic 4 x 14 min tempo workout builds your aerobic endurance and prepares you for long climbs or sustained efforts during group rides. It's a solid mid-week staple that balances intensity with recovery, ensuring you're ready for the next big effort.

Workout structure

• 5 min @ 66% (66w)
• 3X
  • 14 min @ 81% (81w)
  • 3 min @ 50% (50w)
• 14 min @ 81% (81w)
• 5 min @ 50% (50w)