Tempo

8 - Tempo

  • Cycling
  • 1h 22mTime
  • 77Stress
  • 0.75Intensity
  • 1,198Popularity

About this workout

This tempo workout features 4-minute intervals at 88% FTP, perfect for building sub-threshold endurance and prepping for those long climbs or sustained efforts on group rides. A classic mid-week staple, it strikes the right balance between effort and recovery, ensuring you stay strong without overcooking your legs.

losse83

Workout structure

  • 10 min @ 50-55% (50-55w)
  • 4X
    • 4 min @ 88% (88w)
    • Rest 2 min @ 52% (52w)
  • 2 min @ 52% (52w)
  • 3 min @ 86% (86w)
  • 3 min @ 89% (89w)
  • 3 min @ 52% (52w)
  • 3 min @ 89% (89w)
  • 3 min @ 86% (86w)
  • 3 min @ 52% (52w)
  • 3 min @ 86% (86w)
  • 3 min @ 89% (89w)
  • 4X
    • 3 min @ 52% (52w)
    • 1 min @ 100% (100w)
  • Rest 3 min @ 52% (52w)
  • 3 min @ 55-50% (55-50w)