Tempo

4x6,2 + 5x1,1

  • Cycling
  • 1h 10mTime
  • 74Stress
  • 0.80Intensity
  • 25Popularity

About this workout

This 4x6 interval workout features four sets of 6 minutes at 85% FTP, perfect for building your aerobic durability in a structured way. It’s an ideal mid-week staple to keep you strong for those longer climbs and sustained efforts in group rides or races.

cpunerd

Workout structure

  • 1 min @ 50-55% (50-55w)
  • 1 min @ 55-60% (55-60w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-75% (70-75w)
  • 3 min @ 75% (75w)
  • 1 min @ 75-90% (75-90w)
  • 1 min @ 90-105% (90-105w)
  • 1 min @ 105-120% (105-120w)
  • 1 min @ 50% (50w)
  • 1 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 4X
    • 6 min @ 85% (85w)
    • Rest 2 min @ 60% (60w)
  • 1 min @ 60% (60w)
  • 1 min @ 75% (75w)
  • 5X
    • 1 min @ 60% (60w)
    • 1 min @ 110% (110w)
  • Rest 1 min @ 60% (60w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-75% (70-75w)
  • 1 min @ 75-80% (75-80w)
  • 1 min @ 80-75% (80-75w)
  • 1 min @ 75-70% (75-70w)
  • 1 min @ 70-65% (70-65w)
  • 1 min @ 65-60% (65-60w)
  • 1 min @ 60-55% (60-55w)
  • 1 min @ 55-50% (55-50w)
  • 1 min @ 50-45% (50-45w)
  • 1 min @ 45-40% (45-40w)