4 x tempo with surges

• Cycling
• 1h 30mTime
• 87Stress
• 0.76Intensity
• 16Popularity

About this workout

This workout features 4 x 3 minutes at 80% FTP with brief recoveries, designed to push your aerobic ceiling and develop your capacity for those tough climbs or race kicks. Perfect for mid-week training, it balances intensity and endurance, making it an effective staple for boosting your performance in group rides and time trials.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 90% (90w)
• 2 min @ 40% (40w)
• 4X
  • 2:30 min @ 80% (80w)
  • Rest 30 sec @ 120% (120w)
• 10 min @ 40% (40w)
• 4X
  • 2:45 min @ 80% (80w)
  • Rest 15 sec @ 130% (130w)
• 10 min @ 40% (40w)
• 3X
  • 2:30 min @ 80% (80w)
  • Rest 30 sec @ 120% (120w)
• 10 min @ 40% (40w)
• 4X
  • 2:30 min @ 80% (80w)
  • Rest 30 sec @ 120% (120w)
• 3 min @ 40% (40w)