Tempo

6x4

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 16Popularity

About this workout

This workout features a solid main set of 4-minute efforts at 85% FTP, perfect for building your aerobic durability below threshold. It's a classic mid-week staple that helps stretch out those climbs while keeping fatigue in check for your weekend rides.

rono_cluck

Workout structure

  • 3 min @ 45% (45w)
  • 1 min @ 55% (55w)
  • 2 min @ 45% (45w)
  • 30 sec @ 55% (55w)
  • 30 sec @ 65% (65w)
  • 30 sec @ 75% (75w)
  • 30 sec @ 85% (85w)
  • 4 min @ 45% (45w)
  • 1 min @ 85% (85w)
  • 2 min @ 45% (45w)
  • 4 min @ 85% (85w)
  • 3 min @ 45% (45w)
  • 4X
    • 4 min @ 85% (85w)
    • 2 min @ 45% (45w)
  • 4 min @ 85% (85w)
  • 10 min @ 45% (45w)