Tempo

TEMPO 8x4

  • Cycling
  • 1h 15mTime
  • 67Stress
  • 0.73Intensity
  • 40Popularity

About this workout

This 8x4 tempo workout keeps you just below threshold, building your aerobic durability while pushing your limits with 4-minute efforts at 85% FTP, ideal for those mid-week rides or extending endurance on climbs. It's a classic choice for cyclists looking to solidify their fitness without overcooking, making it a staple in any training plan.

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Workout structure

  • 10 min @ 40-65% (40-65w)
  • 5 min @ 65% (65w)
  • 1 min @ 60% (60w) 80 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 60% (60w) 95 rpm
  • Rest 1 min @ 40% (40w)
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 60% (60w) 95 rpm
  • 1 min @ 60% (60w) 100 rpm
  • Rest 1 min @ 40% (40w)
  • 8X
    • 4 min @ 85% (85w)
    • Rest 2 min @ 60% (60w)
  • 2 min @ 50-35% (50-35w)