Endurance 4 by 6

• Cycling
• 55mTime
• 47Stress
• 0.72Intensity
• 31Popularity

About this workout

This tempo workout features two solid sets of 6 intervals at 86% FTP, perfect for building aerobic durability and preparing for those long climbs during group rides. It's a classic mid-week staple that strikes the right balance between effort and recovery, ensuring you stay fresh for upcoming efforts.

Workout structure

• 5 min @ 50-75% (50-75w)
• 1 min @ 60% (60w)
• 6X
  • 1 min @ 86% (86w) 80-90 rpm
  • Rest 30 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 6X
  • 1 min @ 84% (84w) 80-90 rpm
  • Rest 30 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 6X
  • 1 min @ 82% (82w) 80-90 rpm
  • Rest 30 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 6X
  • 1 min @ 80% (80w) 80-90 rpm
  • Rest 30 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 5 min @ 75-50% (75-50w)