Tempo: 5 x 4

• Cycling
• 1h 30mTime
• 60Stress
• 0.63Intensity
• 111Popularity

About this workout

This tempo workout features 5 intervals of 5 minutes at 80% FTP, separated by 5-minute recoveries, making it a solid mid-week staple for building aerobic durability without overcooking. Perfect for extending those climbs or maintaining a steady pace during longer rides, it’s the kind of workout that pays dividends on race day when endurance matters most.

Workout structure

• 30 min @ 55% (55w)
• 5X
  • 5 min @ 80% (80w)
  • Rest 5 min @ 45% (45w)
• 10 min @ 45% (45w)