4 x 15 Tempo

• Cycling
• 1h 29mTime
• 86Stress
• 0.76Intensity
• 110Popularity

About this workout

This 4 x 15 Tempo workout is a classic way to build aerobic durability with sustained efforts just below your threshold, perfect for reinforcing endurance during long climbs or mid-week rides. Ideal for time-crunched cyclists, it delivers solid training returns without the fatigue of harder intervals.

Workout structure

• 10 min @ 50% (50w)
• 15 min @ 80% (80w)
• 3 min @ 40% (40w)
• 15 min @ 82% (82w)
• 3 min @ 40% (40w)
• 15 min @ 84% (84w)
• 3 min @ 40% (40w)
• 15 min @ 86% (86w)
• 10 min @ 40% (40w)