Tempo

w3Day 4

  • Cycling
  • 1h 25mTime
  • 83Stress
  • 0.77Intensity
  • 30Popularity

About this workout

This tempo workout is a solid mid-week staple, featuring 4 intervals of 6 minutes at 82% FTP with 2-minute recoveries, perfect for building aerobic durability just below threshold. It's ideal for those looking to extend their endurance and sustain a strong pace during longer climbs or group rides.

cegla11

Workout structure

  • Warm-Up 10 min @ 45-55% (45-55w)
  • Active 10 min @ 65-75% (65-75w)
  • 4X
    • Active 2 min @ 88% (88w)
    • Active 6 min @ 82% (82w)
    • Active 2 min @ 52% (52w)
  • 5X
    • Active 1 min @ 102% (102w)
    • Rest 3 min @ 73% (73w)
  • Cooldown 5 min @ 65-50% (65-50w)