Tempo

• Cycling
• 1h 10mTime
• 66Stress
• 0.75Intensity
• 15Popularity

About this workout

This 70-minute tempo workout features 3 intervals of 4 minutes at 88% FTP, perfect for building aerobic durability and sustaining efforts just below threshold—ideal for those mid-week rides or when stretching out climbs. It's a classic bread-and-butter session that delivers solid gains without excessive fatigue, making it a staple for any cyclist's training plan.

Workout structure

• 5 min @ 48% (48w)
• 5 min @ 62% (62w)
• 3X
  • 4 min @ 88% (88w)
  • 2 min @ 52% (52w)
• 3X
  • 3 min @ 89% (89w)
  • 3 min @ 86% (86w)
  • 3 min @ 52% (52w)
• 10 min @ 73% (73w)
• 5 min @ 48% (48w)