Tempo

4x7

  • Cycling
  • 1h 8mTime
  • 76Stress
  • 0.82Intensity
  • 55Popularity

About this workout

This workout features three steady intervals of 7 minutes at 90% FTP, perfect for building your aerobic durability and preparing for those long climbs during a group ride or race. It's a classic mid-week staple that balances intensity without pushing you over the edge.

bsb808

Workout structure

  • 15 min @ 75% (75w) 90 rpm
  • 3X
    • 7 min @ 90% (90w) 100 rpm
    • 5 min @ 75% (75w) 90 rpm
  • 7 min @ 90% (90w) 100 rpm
  • 10 min @ 75% (75w) 90 rpm