Tempo

w2Day 4

  • Cycling
  • 1h 10mTime
  • 67Stress
  • 0.76Intensity
  • 20Popularity

About this workout

This workout features steady efforts with 4 intervals of 5 minutes at 88% FTP, perfect for building sub-threshold endurance and preparing for those mid-week group rides. It’s a classic way to increase your aerobic durability while keeping fatigue manageable, letting you push harder on the climbs without overcooking.

cegla11

Workout structure

  • Warm-Up 10 min @ 50-55% (50-55w)
  • Active 3 min @ 77% (77w)
  • Active 3 min @ 88% (88w)
  • Active 3 min @ 52% (52w)
  • Active 3 min @ 88% (88w)
  • Active 3 min @ 77% (77w)
  • Active 3 min @ 52% (52w)
  • Active 3 min @ 77% (77w)
  • Active 3 min @ 88% (88w)
  • Active 3 min @ 52% (52w)
  • 4X
    • Active 5 min @ 88% (88w)
    • Rest 2 min @ 52% (52w)
  • Cooldown 5 min @ 65-50% (65-50w)