4 X 7 MINUTES AT TEMPO

• Cycling
• 52mTime
• 65Stress
• 0.86Intensity
• 27Popularity

About this workout

This classic tempo workout features 4 intervals of 7 minutes at 90% FTP, perfect for building aerobic durability and preparing for longer climbs or steady group ride efforts. Ideal for mid-week training, it offers a solid return on investment without overcooking your legs for the weekend.

Workout structure

• 5X
  • 2 min @ 70% (70w)
  • 30 sec @ 120% (120w)
• 4X
  • 7 min @ 90% (90w)
  • 3 min @ 70% (70w)