Tempo

FTP builder - w2d4 - Tempo

  • Cycling
  • 1h 22mTime
  • 77Stress
  • 0.75Intensity
  • 3,544Popularity

About this workout

This tempo workout features a classic 4 × 4 min main set at 88% FTP, perfect for building sub-threshold endurance and aerobic durability without overcooking. Ideal for mid-week training, it prepares you for the sustained efforts needed in races and weekly group rides, ultimately contributing to your overall FTP gains.

skyracer

Workout structure

  • 2 min @ 50% (50w) 80 rpm
  • 2 min @ 52% (52w) 85 rpm
  • 2 min @ 53% (53w) 90 rpm
  • 2 min @ 54% (54w) 95 rpm
  • 2 min @ 55% (55w) 85 rpm
  • 4X
    • 4 min @ 88% (88w) 90 rpm
    • Rest 2 min @ 52% (52w)
  • 2 min @ 52% (52w)
  • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 89% (89w) 90 rpm
  • Rest 3 min @ 52% (52w)
  • 3 min @ 89% (89w) 90 rpm
  • 3 min @ 86% (86w) 90 rpm
  • Rest 3 min @ 52% (52w)
  • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 89% (89w) 90 rpm
  • 4X
    • Rest 3 min @ 52% (52w)
    • 1 min @ 100% (100w) 90 rpm
  • Rest 3 min @ 52% (52w)
  • 1 min @ 55% (55w) 70 rpm
  • 1 min @ 52% (52w) 65 rpm
  • 1 min @ 50% (50w) 60 rpm