Tempo High Cadence: 5 x 4

• Cycling
• 2h 0mTime
• 77Stress
• 0.62Intensity
• 145Popularity

About this workout

This tempo workout focuses on maintaining a high cadence with 5 x 4-minute efforts at 81% FTP, ideal for building aerobic durability needed for those longer group rides and extended climbs. It’s a mid-week staple that allows you to push your limits without overcooking, making it perfect for riders looking to enhance their endurance base.

Workout structure

• 20 min @ 55% (55w)
• 5X
  • 4 min @ 81% (81w)
  • 7 min @ 50% (50w)
• 40 min @ 60% (60w)
• 5 min @ 40% (40w)