4 hour Tempo 4x45 min

• Cycling
• 4h 10mTime
• 301Stress
• 0.85Intensity
• 95Popularity

About this workout

This workout features a classic tempo main set of 3 × 45 min at 91% FTP, perfect for building sustainable power for your group rides and time trials. It's a solid option for those looking to improve endurance without overcooking, making it a great mid-week staple to keep your fitness sharp.

Workout structure

• 20 min @ 60% (60w)
• 3X
  • 45 min @ 91% (91w)
  • Rest 10 min @ 55% (55w)
• 45 min @ 91% (91w)
• 20 min @ 55% (55w)