Tempo

4x6 Tempo

  • Cycling
  • 1hTime
  • 53Stress
  • 0.73Intensity
  • 30Popularity

About this workout

The 4x6 tempo workout features a solid main set of 4 intervals at 80% FTP, perfect for building your aerobic durability without pushing too hard. This classic session serves as a mid-week staple, ideal for extending your endurance on those longer rides or preparing for sustained efforts in races.

manseuk

Workout structure

  • 5 min @ 55% (55w) 80-90 rpm
  • 5 min @ 76% (76w) 80-90 rpm
  • 3X
    • 5 sec @ 76% (76w) 150-200 rpm
    • Rest 25 sec @ 55% (55w) 90-100 rpm
  • 2:30 min @ 55% (55w) 80-90 rpm
  • 4X
    • 8 min @ 80% (80w) 90-100 rpm
    • Rest 2 min @ 55% (55w) 80-90 rpm
  • 6 min @ 55% (55w) 90 rpm