Tempo

JOIN Cycling - 12x 4 min intensieve duurintervallen

  • Cycling
  • 2h 30mTime
  • 123Stress
  • 0.70Intensity
  • 65Popularity

About this workout

This workout features 12 sets of 4-minute tempo intervals at 80% FTP, perfect for building aerobic durability and preparing for those long climbs in group rides. It's a classic mid-week staple that balances effort and recovery, allowing you to boost your endurance without overcooking for your next big effort.

Stifke

Workout structure

  • Warm-Up 5 min @ 50-64% (50-64w) 85 rpm
  • Active 35 min @ 64% (64w) 85 rpm
  • 12X
    • Active 4 min @ 80% (80w) 90 rpm
    • Active 2 min @ 65% (65w) 90 rpm
  • Active 38 min @ 64% (64w) 85 rpm