Prob

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 45Popularity

About this workout

This tempo workout focuses on building aerobic durability with 6 intervals of 4 minutes at 80% FTP, making it an ideal mid-week staple for those looking to stretch out climbs and maintain a solid pace on longer group rides. It's a steady effort that balances intensity and recovery, ensuring you're ready for the demands of race day or tough training sessions ahead.

Workout structure

• Warmup 10 min @ 50-60% (50-60w)
• 6X
  • Power 4 min @ 80% (80w) 60 rpm
  • Rest 1 min @ 53% (53w) 80 rpm
• 7X
  • Sprint 1 min @ 98% (98w) 90-100 rpm
  • Rest 30 sec @ 53% (53w) 80 rpm
• Sprint 1 min @ 98% (98w) 90-100 rpm
• Cooldown 8:30 min @ 70-40% (70-40w) 80 rpm