Tempo

Tempo 4x20

  • Cycling
  • 1h 48mTime
  • 115Stress
  • 0.80Intensity
  • 1Popularity

About this workout

Four 20-minute segments at 85% FTP with brief 4-minute breaks — a marathon-style tempo block. The kind of session that defines your engine and teaches your body to sustain effort over extended periods.

dthrog00

Workout structure

  • 10 min @ 50-60% (50-60w)
  • 1 min @ 85% (85w)
  • 1 min @ 40% (40w)
  • 4X
    • 20 min @ 85% (85w)
    • Rest 4 min @ 40% (40w)