Tempo

4h FTP Builder

  • Cycling
  • 3h 55mTime
  • 192Stress
  • 0.70Intensity
  • 37Popularity

About this workout

This classic 4-hour FTP Builder workout features a solid main set of 5 × 10-minute efforts at 85% FTP, making it ideal for those looking to crank up their sustainable power for group rides or TT races. It's a mid-week staple that builds your aerobic durability without pushing you over the edge, essential for passing those FTP tests like a pro.

GongaxTS

Workout structure

  • 20 min @ 55% (55w)
  • 40 min @ 60% (60w)
  • 5X
    • 10 min @ 75% (75w)
    • 2 min @ 50% (50w)
  • 40 min @ 60% (60w)
  • 5X
    • 10 min @ 85% (85w)
    • 2 min @ 50% (50w)
  • 10 min @ 55% (55w)
  • 5 min @ 50% (50w)