6wk Beginner FTP Builder – Day 4 – Tempo

• Cycling
• 51mTime
• 47Stress
• 0.74Intensity
• 115Popularity

About this workout

This tempo workout introduces you to sustained efforts at 89% FTP, perfect for building the aerobic durability you need for those longer climbs and mid-week rides. It’s a classic choice for day trainers looking to gradually increase their FTP like MVDP, ensuring a solid foundation without overwhelming fatigue.

Workout structure

• 10 min @ 50-55% (50-55w)
• 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)