Tempo

JOIN Cycling - 12x 4 min intensieve duurintervallen

  • Cycling
  • 1h 24mTime
  • 77Stress
  • 0.74Intensity
  • 70Popularity

About this workout

This classic tempo workout features 12 sets of 4-minute intervals at 80% FTP, ideal for building sub-threshold endurance and aerobic durability. Perfect for mid-week training to keep your legs fresh yet strong for long climbs and steady group ride paces.

Eoghlear

Workout structure

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