4x10,5+4x7,2

• Cycling
• 2h 0mTime
• 127Stress
• 0.80Intensity
• 35Popularity

About this workout

This tempo workout features a solid main set of 4x10 minutes at 88% FTP, perfect for building aerobic durability and endurance without pushing too hard. Ideal for mid-week training or as a foundation to sustain through climbs and long rides, it’s a classic staple for improving overall cycling performance.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 50-75% (50-75w)
• 10 min @ 75% (75w)
• 4 min @ 75-105% (75-105w)
• 4 min @ 50% (50w)
• 4X
  • 10 min @ 88-92% (88-92w)
  • Rest 5 min @ 50-60% (50-60w)
• 4X
  • 7 min @ 100-60% (100-60w)
  • Rest 2 min @ 50% (50w)