Tempo

TEMPO 8x4:15

  • Cycling
  • 1h 17mTime
  • 70Stress
  • 0.74Intensity
  • 145Popularity

About this workout

This Tempo workout features 8 intervals of 4 minutes at 85% FTP, pushing your aerobic durability while keeping you comfortably below threshold. It's a solid mid-week staple for building endurance, perfect for those long climbs or maintaining pace in a group ride setting.

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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
    • 4:15 min @ 85% (85w)
    • Rest 2 min @ 60% (60w)
  • 2 min @ 50-35% (50-35w)