Tempo

FTP Builder – Week 3 Day 4

  • Cycling
  • 1h 46mTime
  • 105Stress
  • 0.77Intensity
  • 195Popularity

About this workout

This session features a solid main set of 4 × 4 minutes at tempo intensity, perfect for building aerobic durability while keeping the fatigue manageable. It's an ideal mid-week staple for enhancing your endurance and preparing for those long climbs or steady group ride efforts.

mazz0r

Workout structure

  • 10 min @ 55% (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)
  • 5X
    • 3 min @ 52% (52w)
    • 1 min @ 100% (100w)
  • Rest 3 min @ 52% (52w)
  • 3 min @ 55-50% (55-50w)
  • 5X
    • 1 min @ 103% (103w)
    • Rest 3 min @ 73% (73w)