Tempo

4x8,5 grinders

  • Cycling
  • 2h 0mTime
  • 121Stress
  • 0.78Intensity
  • 25Popularity

About this workout

This workout features a classic tempo main set of 4×8 minutes at 88% FTP, perfect for building sub-threshold endurance and aerobic durability. It's a solid choice for your mid-week training or when gearing up for long climbs, helping you sustain the pace on those demanding group rides.

cpunerd

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 50-70% (50-70w)
  • 10 min @ 70% (70w)
  • 2 min @ 70-77% (70-77w)
  • 2 min @ 77-84% (77-84w)
  • 2 min @ 84-91% (84-91w)
  • 2 min @ 91-98% (91-98w)
  • 2 min @ 98-105% (98-105w)
  • 3 min @ 70% (70w)
  • 2 min @ 50% (50w)
  • 4X
    • 8 min @ 88-92% (88-92w) 50-65 rpm
    • 2 min @ 92-60% (92-60w)
    • 3 min @ 50% (50w)
  • 6X
    • 4 min @ 85-65% (85-65w)
    • Rest 2 min @ 50% (50w)
  • 1 min @ 50% (50w)