Tempo

Tempo W1D4

  • Cycling
  • 1h 5mTime
  • 61Stress
  • 0.75Intensity
  • 30Popularity

About this workout

This 65-minute tempo session features a solid main set of 3 × 4 minutes at 87.7% FTP, ideal for building aerobic durability and sustaining effort during those challenging group rides or longer climbs. Think of it as your mid-week staple that pushes your endurance without pushing you over the edge.

Gustavo Ugarte

Workout structure

  • 10 min @ 40-73% (40-73w) 85 rpm
  • 4 min @ 88% (88w)
  • 2 min @ 53% (53w) 85 rpm
  • 4 min @ 88% (88w) 95 rpm
  • 2 min @ 53% (53w) 85 rpm
  • 4 min @ 88% (88w) 100 rpm
  • 2 min @ 53% (53w) 85 rpm
  • 6 min @ 86-89% (86-89w) 95 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 6 min @ 89-86% (89-86w) 90 rpm
  • 3 min @ 53% (53w) 95 rpm
  • 6 min @ 89-72% (89-72w) 100 rpm
  • 8 min @ 72% (72w) 90 rpm
  • 5 min @ 59-40% (59-40w) 85 rpm