w1 day 4 tempo

• Cycling
• 1h 7mTime
• 64Stress
• 0.76Intensity
• 15Popularity

About this workout

This tempo workout features 3 intervals of 4 minutes at 88% FTP, perfect for building aerobic durability while keeping things manageable. It's a solid mid-week staple that fits seamlessly into your training plan, ensuring you can tackle those longer climbs with confidence on your group rides.

Workout structure

• 10 min @ 40-73% (40-73w) 85 rpm
• 3X
  • 4 min @ 88% (88w)
  • Rest 2 min @ 53% (53w)
• 6 min @ 86-89% (86-89w) 70 rpm
• 3 min @ 53% (53w) 85 rpm
• 6 min @ 89-86% (89-86w) 85 rpm
• Rest 3 min @ 53% (53w) 85 rpm
• 6 min @ 89-72% (89-72w) 100 rpm
• 5X
  • 1:30 min @ 73% (73w) 85 rpm
  • Rest 30 sec @ 73% (73w) 65 rpm
• 5 min @ 60-40% (60-40w) 85 rpm