Tempo

Tempo W2-D4

  • Cycling
  • 1h 22mTime
  • 79Stress
  • 0.76Intensity
  • 60Popularity

About this workout

This workout features a classic tempo main set of 4x4 minutes at 87.7% FTP, perfect for building aerobic durability while keeping you just below threshold. It's an essential mid-week staple to boost endurance for those long climbs or steady group rides.

Gustavo Ugarte

Workout structure

  • 10 min @ 40-72% (40-72w) 85 rpm
  • 4X
    • 4 min @ 88% (88w) 90 rpm
    • Rest 2 min @ 53% (53w) 85 rpm
  • 2 min @ 53% (53w) 85 rpm
  • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 90% (90w) 100 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 3 min @ 90% (90w) 90 rpm
  • 3 min @ 86% (86w) 100 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 90% (90w) 100 rpm
  • 4X
    • 3 min @ 53% (53w) 85 rpm
    • 1 min @ 101% (101w) 100 rpm
  • Rest 3 min @ 53% (53w) 85 rpm
  • 3 min @ 53-40% (53-40w) 100 rpm