Tempo

8. 4min Power Duration

  • Cycling
  • 1hTime
  • 52Stress
  • 0.72Intensity
  • 40Popularity

About this workout

This tempo workout focuses on sustained power, featuring 3 intervals of 3 minutes at 85% FTP with short recoveries, making it a great mid-week staple for building aerobic durability. It's perfect for those looking to enhance their performance in longer group rides or to stretch out climbs without overcooking.

Lindeval

Workout structure

  • 3 min @ 45-60% (45-60w)
  • 1 min @ 65% (65w)
  • 1 min @ 77% (77w)
  • 1 min @ 91% (91w)
  • 1 min @ 106% (106w)
  • 2 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • 3 min @ 50% (50w)
  • 3X
    • 3 min @ 85% (85w)
    • 1:30 min @ 50% (50w)
  • 3:30 min @ 50% (50w)
  • 5 min @ 80-95% (80-95w)
  • 6 min @ 50% (50w)
  • 2 min @ 95-107% (95-107w)
  • 6 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 65% (65w)
  • 5 min @ 65-45% (65-45w)