Tempo

Sub-Threshold: 5 x 4

  • Cycling
  • 2h 0mTime
  • 85Stress
  • 0.65Intensity
  • 20Popularity

About this workout

This tempo workout of 5 x 4 minutes at 90% FTP is a solid choice for building your aerobic durability without crossing into threshold territory, making it a classic mid-week staple. Perfect for extending your climbing ability or preparing for those sustained efforts in group rides, it strikes the right balance between intensity and endurance.

harinugroho

Workout structure

  • 30 min @ 55% (55w)
  • 5X
    • 4 min @ 90% (90w)
    • 5 min @ 45% (45w)
  • 35 min @ 60% (60w)
  • 10 min @ 45% (45w)