FTP builder - w1d4 - Tempo

• Cycling
• 1h 7mTime
• 64Stress
• 0.76Intensity
• 2,862Popularity

About this workout

This tempo workout features a solid main set of 3 × 4 min at 88% FTP, perfect for building your aerobic durability while keeping fatigue in check. It's an ideal mid-week staple to boost your FTP ahead of group rides or tests, ensuring you can sustain that pace when it matters most.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 51% (51w)
• 2 min @ 52% (52w)
• 2 min @ 53% (53w)
• 2 min @ 55% (55w)
• 3X
  • 4 min @ 88% (88w)
  • Rest 2 min @ 52% (52w)
• 2X
  • 3 min @ 89% (89w)
  • 3 min @ 86% (86w)
  • Rest 3 min @ 52% (52w)
• 3 min @ 89% (89w)
• 3 min @ 86% (86w)
• 10 min @ 73% (73w)
• 5 min @ 50% (50w)