JOIN Cycling - 12x 4 min intensieve duurintervallen

• Cycling
• 2h 0mTime
• 103Stress
• 0.72Intensity
• 80Popularity

About this workout

This session features 12 sets of 4-minute tempo intervals at 80% FTP, perfect for building that sub-threshold endurance needed for longer climbs or sustained group ride efforts. It's a bread-and-butter workout that helps improve aerobic durability while keeping fatigue manageable, making it an essential mid-week staple for serious cyclists.

Workout structure

• Warm-Up 5 min @ 50-64% (50-64w) 85 rpm
• Active 19 min @ 64% (64w) 85 rpm
• 12X
  • Active 4 min @ 80% (80w) 90 rpm
  • Active 2 min @ 65% (65w) 90 rpm
• Active 24 min @ 64% (64w) 85 rpm