Tempo

SS 4x10

  • Cycling
  • 1h 42mTime
  • 91Stress
  • 0.73Intensity
  • 15Popularity

About this workout

The SS 4x10 workout consists of four solid 12-minute efforts at 82% FTP, interspersed with easy 6-minute recoveries — a classic choice for building sub-threshold endurance without overcooking. Perfect for those mid-week rides when you need to stretch out your climbs and enhance your aerobic durability.

SkayKand

Workout structure

  • Warm-Up 8 min @ 45-60% (45-60w) 85 rpm
  • Active 4 min @ 75% (75w) 90-95 rpm
  • Active 2 min @ 85% (85w) 90-95 rpm
  • Active 1 min @ 100% (100w) 90-95 rpm
  • Active 5 min @ 55% (55w) 85-95 rpm
  • 4X
    • Active 12 min @ 82% (82w) 90-95 rpm
    • Active 6 min @ 55% (55w) 80-95 rpm
  • Cooldown 10 min @ 60-45% (60-45w) 87 rpm