4 x 20 tempo con 5 sub

• Cycling
• 2h 0mTime
• 127Stress
• 0.80Intensity
• 15Popularity

About this workout

This classic 4 x 20 tempo workout will build your aerobic durability and help you sustain efforts just below threshold, making it perfect for mid-week training or extending your climbing endurance. Whether you're pushing through a group ride or gearing up for a long event, this session offers solid returns with manageable fatigue.

Workout structure

• 10 min @ 50% (50w)
• 20 min @ 82% (82w)
• 5 min @ 70% (70w)
• 20 min @ 84% (84w)
• 5 min @ 70% (70w)
• 20 min @ 86% (86w)
• 5 min @ 70% (70w)
• 20 min @ 88% (88w)
• 5 min @ 70% (70w)
• 10 min @ 50% (50w)