Tempo 4×20 60-70rpm

• Cycling
• 2h 10mTime
• 145Stress
• 0.82Intensity
• 120Popularity

About this workout

This classic 4x20 workout focuses on sustained efforts at 89% FTP, helping you build aerobic durability and prepare for long climbs or extended group rides. It's a solid mid-week staple that balances intensity with recovery, making it perfect for those looking to boost their endurance without overcooking.

Workout structure

• 10 min @ 50-80% (50-80w) 95 rpm
• 3X
  • 20 min @ 89% (89w) 65 rpm
  • 10 min @ 60% (60w) 100 rpm
• 20 min @ 89% (89w) 65 rpm
• 10 min @ 80-40% (80-40w) 95 rpm