W2D4 Tempo

• Cycling
• 1h 24mTime
• 79Stress
• 0.75Intensity
• 20Popularity

About this workout

This 84-minute tempo workout features a solid main set of 3 × 4 minutes at 88% FTP, perfect for building aerobic durability and honing your sub-threshold endurance, ideal for those mid-week rides or stretching out tough climbs. Think of it as your bread-and-butter session to keep you strong and steady when the pace picks up in group rides.

Workout structure

• 10 min @ 50-55% (50-55w)
• 3X
  • 4 min @ 88% (88w)
  • 2 min @ 52% (52w)
• 4 min @ 88% (88w)
• 4 min @ 52% (52w)
• 3 min @ 86% (86w)
• 3 min @ 89% (89w)
• 3 min @ 52% (52w)
• 3 min @ 89% (89w)
• 3 min @ 86% (86w)
• 3 min @ 52% (52w)
• 3 min @ 86% (86w)
• 3 min @ 89% (89w)
• 4X
  • 3 min @ 52% (52w)
  • 1 min @ 100% (100w)
• 3 min @ 52% (52w)
• 5 min @ 55-50% (55-50w)