Tempo

Week 4 Day 4

  • Cycling
  • 54mTime
  • 43Stress
  • 0.69Intensity
  • 15Popularity

About this workout

This tempo workout features a solid main set of 2 × 5 minutes at 81% FTP, perfect for building aerobic durability while keeping the effort manageable for mid-week training. It's a great way to sustain endurance, ensuring you’re ready to tackle those long climbs or maintain a steady pace during group rides.

Doran1309

Workout structure

  • 10 min @ 50-65% (50-65w)
  • 2X
    • 5 min @ 81% (81w)
    • Rest 2 min @ 50% (50w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 4 min @ 50% (50w)
  • 1 min @ 63% (63w) 63 rpm
  • 1 min @ 67% (67w) 67 rpm
  • 1 min @ 73% (73w) 73 rpm
  • 1 min @ 80% (80w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 103% (103w) 103 rpm
  • 4 min @ 50% (50w) 50 rpm
  • 10 min @ 65-40% (65-40w)