Tempo

Countdown - 4,3,2,1 !!!

  • Cycling
  • 1h 2mTime
  • 73Stress
  • 0.84Intensity
  • 55Popularity

About this workout

This tempo workout is a solid mix of sustained efforts with 4-minute intervals at 80% FTP, perfect for building your aerobic durability and keeping your legs fresh for climbs or longer rides. Use it as a mid-week staple to keep your endurance sharp without overcooking, making it an ideal complement to harder sessions like 3x30s or 5x8/3.

Paul-UTS

Workout structure

  • Warm-Up 5 min @ 45-70% (45-70w)
  • 3X
    • Active 20 sec @ 120% (120w)
    • Rest 40 sec @ 50% (50w)
  • 4X
    • Active 4 min @ 80% (80w)
    • Rest 1 min @ 50% (50w)
  • 3X
    • Active 4 min @ 90% (90w)
    • Rest 1 min @ 50% (50w)
  • 2X
    • Active 4 min @ 100% (100w)
    • Rest 1 min @ 50% (50w)
  • Active 4 min @ 110% (110w)
  • Cooldown 5 min @ 70-40% (70-40w)