tempo

FTP Builder – Week 4 Day 4

  • Cycling
  • 48mTime
  • 43Stress
  • 0.73Intensity
  • 2,893Popularity

About this workout

This tempo session is a classic way to build your aerobic durability while keeping the fatigue manageable, featuring 2 sets of 5 minutes at 88% FTP with short recoveries. Perfect for those mid-week rides to maintain your steady pace and prep for the demands of a group ride or a TT effort.

Johnny B

Workout structure

  • 10 min @ 55% (55w)
  • 2X
    • 5 min @ 88% (88w)
    • 2 min @ 52% (52w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 4 min @ 55% (55w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 8 min @ 55% (55w)