Threshold

FTP Builder - w4d4 - Tempo

  • Cycling
  • 1h 12mTime
  • 79Stress
  • 0.81Intensity
  • 2,169Popularity

About this workout

This classic tempo workout features a solid main set of 4 × 5-minute efforts at 88% FTP, perfect for building your sustainable power for weekly group rides and TT performances. It's a great addition to your training arsenal, helping to refine your FTP while keeping fatigue manageable.

skyracer

Workout structure

  • 10 min @ 55% (55w)
  • 4X
    • 5 min @ 88% (88w)
    • Rest 2 min @ 52% (52w)
  • 3 min @ 88% (88w)
  • 6 min @ 100% (100w)
  • 3 min @ 88% (88w)
  • 4X
    • 2 min @ 100% (100w)
    • Rest 3 min @ 52% (52w)
  • 2 min @ 52% (52w)