FTP builder - w3d4 - Tempo

• Cycling
• 1h 26mTime
• 82Stress
• 0.76Intensity
• 12KPopularity

About this workout

This tempo workout is a classic way to build aerobic durability, featuring 3 sets of 6 minutes at 89% FTP with recoveries that keep you engaged without overdoing it. Perfect for mid-week training, it prepares you for sustained efforts in group rides and FTP tests like the Kolie Moore FTP test.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 51% (51w)
• 2 min @ 52% (52w)
• 2 min @ 54% (54w)
• 2 min @ 55% (55w)
• 4X
  • 4 min @ 88% (88w)
  • Rest 2 min @ 52% (52w)
• 2 min @ 52% (52w)
• 3X
  • 6 min @ 89% (89w)
  • Rest 3 min @ 52% (52w)
• 5X
  • 1 min @ 100% (100w)
  • Rest 3 min @ 52% (52w)
• 3 min @ 30% (30w)