Tempo

4x4min 3x6min 4x1min

  • Cycling
  • 1h 30mTime
  • 83Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This workout combines a classic tempo set with 3 x 6 min at 86% FTP, perfect for building that sub-threshold endurance you need for longer climbs or sustained efforts in group rides. It’s an efficient way to enhance your aerobic durability without overcooking, making it a staple for any time-crunched cyclist aiming to boost their performance.

dannywpr

Workout structure

  • 15 min @ 56% (56w)
  • 4X
    • 4 min @ 88% (88w)
    • Rest 2 min @ 55% (55w)
  • 2 min @ 55% (55w)
  • 3X
    • 6 min @ 86% (86w)
    • Rest 3 min @ 55% (55w)
  • 4X
    • 1 min @ 100% (100w)
    • Rest 3 min @ 55% (55w)
  • 6 min @ 55% (55w)