Tempo

6 Week Beginner FTP Builder W1D4

  • Cycling
  • 1h 7mTime
  • 65Stress
  • 0.76Intensity
  • 1,050Popularity

About this workout

This workout features a classic tempo main set of 3 × 4 minutes at 88% FTP, perfect for building endurance without overreaching. It's an essential mid-week staple that prepares you for sustained efforts in group rides and sets the foundation for your next FTP test.

gt0769

Workout structure

  • 10 min @ 50-55% (50-55w)
  • 3X
    • 4 min @ 88% (88w)
    • 2 min @ 52% (52w)
  • 2X
    • 3 min @ 89% (89w)
    • 3 min @ 86% (86w)
    • 3 min @ 52% (52w)
  • 3 min @ 89% (89w)
  • 3 min @ 86% (86w)
  • 10 min @ 73% (73w)
  • 5 min @ 55-50% (55-50w)