Tempo

SWSP 4x10

  • Cycling
  • 1h 46mTime
  • 99Stress
  • 0.75Intensity
  • 70Popularity

About this workout

The SWSP 4x10 workout features three solid 10-minute efforts at 89% FTP, making it a textbook choice for building aerobic durability and endurance without pushing too hard. Perfect for mid-week training, this session prepares you to handle longer climbs and sustain your pace during group rides.

Sebasti

Workout structure

  • Warm-Up 20 min @ 60% (60w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 2 min @ 70% (70w)
  • Warm-Up 2 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 5 min @ 55% (55w)
  • 3X
    • Active 10 min @ 89% (89w)
    • Rest 5 min @ 55% (55w)
  • Active 10 min @ 89% (89w)
  • Rest 2 min @ 55% (55w)
  • 5 min @ 55% (55w)
  • 2 min @ 55% (55w)
  • 10 min @ 55% (55w)