All 1hr 4x7min Tempo RPM

• Cycling
• 1hTime
• 54Stress
• 0.74Intensity
• 2,855Popularity

About this workout

This workout features a solid main set of 4 × 7 min at 83% FTP, perfect for building your aerobic durability and sustaining efforts below threshold — a classic choice for those mid-week rides or when you're looking to stretch out climbs. It's an essential 212 tempo workout that keeps your endurance sharp without overcooking your legs.

Workout structure

• 5 min @ 45% (45w)
• 4X
  • 5 min @ 65% (65w)
  • 7 min @ 83% (83w)
• 2 min @ 65% (65w)
• 5 min @ 45% (45w)