Tempo

SF - GCN Endurance

  • Cycling
  • 56mTime
  • 71Stress
  • 0.87Intensity
  • 415Popularity

About this workout

This GCN endurance workout features a classic tempo main set with two sets of 4-minute intervals at 90.1% FTP, perfect for building aerobic durability while keeping you below threshold. It's an ideal mid-week staple for those looking to sustain solid power on long climbs or during group rides without overcooking.

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Workout structure

  • Recovery 1:59 min @ 55% (55w) 80 rpm
  • FTP 1 min @ 65% (65w) 85 rpm
  • FTP 1 min @ 80% (80w) 85 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • Recovery 2:17 min @ 60% (60w) 85 rpm
  • 4X
    • FTP 1 min @ 100% (100w) 90 rpm
    • FTP 4 min @ 90% (90w) 95 rpm
  • Recovery 5 min @ 60% (60w) 85 rpm
  • 4X
    • FTP 1 min @ 100% (100w) 90 rpm
    • FTP 4 min @ 90% (90w) 95 rpm
  • Recovery 3:57 min @ 55% (55w) 85 rpm