Tempo

FTP Builder_Week 3_Day 4

  • Cycling
  • 1h 26mTime
  • 82Stress
  • 0.76Intensity
  • 25Popularity

About this workout

This tempo workout features 4-minute intervals at 88% FTP, perfect for building aerobic durability and maintaining a steady effort during longer rides or climbs. It's an ideal mid-week staple for those looking to boost their endurance without overcooking, making it a great day trainer for getting race-ready.

acarlux

Workout structure

  • 10 min @ 40-73% (40-73w) 85 rpm
  • 4X
    • 4 min @ 88% (88w) 90 rpm
    • 2 min @ 53% (53w) 85 rpm
  • 2 min @ 53% (53w) 85 rpm
  • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 89% (89w) 100 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 3 min @ 89% (89w) 90 rpm
  • 3 min @ 86% (86w) 100 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 89% (89w) 100 rpm
  • 5X
    • 3 min @ 53% (53w) 85 rpm
    • 1 min @ 100% (100w) 100 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 3 min @ 53-40% (53-40w) 85 rpm