Tempo

**O/U 2 sets 4x 1+4

  • Cycling
  • 1h 5mTime
  • 68Stress
  • 0.79Intensity
  • 66Popularity

About this workout

This workout features two sets of four 4-minute efforts at 85% FTP, perfect for building sustainable power and endurance that translates well to steady group rides and long climbs. It's a classic tempo session that balances intensity with recovery, making it a must-have for your mid-week training routine.

Thomash

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 50-80% (50-80w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
  • Rest 30 sec @ 120% (120w)
  • 3 min @ 50% (50w)
  • 4X
    • Rest 30 sec @ 110% (110w)
    • Rest 4 min @ 85% (85w)
  • 5 min @ 40% (40w)
  • 4X
    • 30 sec @ 110% (110w)
    • Rest 4 min @ 85% (85w)
  • Rest 10 min @ 40% (40w)