W3D4 Tempo

• Cycling
• 1h 33mTime
• 85Stress
• 0.74Intensity
• 20Popularity

About this workout

This 93-minute tempo workout features 3 rounds of 4 minutes at 88% FTP, perfect for building aerobic durability while keeping you below threshold. It's an ideal mid-week staple to help you sustain solid power during long climbs or maintain a steady pace 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)
• 5X
  • 3 min @ 52% (52w)
  • 1 min @ 100% (100w)
• 3 min @ 52% (52w)
• 10 min @ 55-50% (55-50w)