tempo

4×4 min at 90% FTP

  • Cycling
  • 44mTime
  • 41Stress
  • 0.75Intensity
  • 235Popularity

About this workout

This workout features a classic main set of 4×4 min at 90% FTP, perfect for honing your sustainable power for weekly group rides and time trials. It builds your endurance and prepares you for the kind of sustained efforts you need when the pace heats up or during a tough climb.

N Agnew

Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 52% (52w)
  • 1 min @ 55% (55w)
  • 1 min @ 57% (57w)
  • 1 min @ 60% (60w)
  • 1 min @ 62% (62w)
  • 1 min @ 65% (65w)
  • 1 min @ 67% (67w)
  • 2X
    • 1 min @ 70% (70w)
  • 4X
    • 4 min @ 90% (90w)
    • 4 min @ 60% (60w)
  • 2 min @ 50% (50w)