Endurance & Tempo short intervals

• Cycling
• 1h 8mTime
• 66Stress
• 0.76Intensity
• 30Popularity

About this workout

This workout features classic tempo intervals with 4-minute efforts at 80% FTP, perfect for building aerobic durability while keeping fatigue manageable. Ideal for mid-week training or as a foundation for stretching out climbs, it delivers solid gains in fitness without overcooking your legs, making it a bread-and-butter session for cyclists.

Workout structure

• 5 min @ 65-70% (65-70w)
• 4 min @ 85% (85w)
• 2 min @ 70-68% (70-68w)
• 4 min @ 84% (84w)
• 2 min @ 65% (65w)
• 4 min @ 83% (83w)
• 2 min @ 65% (65w)
• 4 min @ 82% (82w)
• 2 min @ 65% (65w)
• 4 min @ 81% (81w)
• 4X
  • 2 min @ 65% (65w)
  • 4 min @ 80% (80w)
• 2 min @ 65% (65w)
• 4 min @ 85% (85w)
• 5 min @ 60% (60w)