Tempo

4 x 20min SS

  • Cycling
  • 2h 0mTime
  • 137Stress
  • 0.83Intensity
  • 115Popularity

About this workout

This classic tempo workout of 4 x 20 minutes at 90% FTP builds your aerobic durability and prepares you for those long climbs or sustained efforts in group rides. It's a time-tested staple for developing sub-threshold endurance, making it perfect for mid-week training without overcooking your legs.

velocoach

Workout structure

  • 4 min @ 50% (50w)
  • 4 min @ 70% (70w)
  • 3 min @ 85% (85w)
  • 4X
    • 6 min @ 40% (40w)
    • 20 min @ 90% (90w)
  • 5 min @ 40% (40w)