Tempo

Zwift 10-12wk FTP Builder Week 5 Day 4

  • Cycling
  • 1h 30mTime
  • 80Stress
  • 0.73Intensity
  • 75Popularity

About this workout

This tempo workout focuses on sustained efforts, featuring 2 sets of 12 minutes at 81% FTP with 8-minute recoveries, perfect for building your aerobic durability. It's an essential mid-week staple to keep you strong for those long group rides or to stretch out climbs without overcooking your legs.

donaldj

Workout structure

  • 10 min @ 50-65% (50-65w)
  • 5 min @ 81% (81w)
  • 2 min @ 65% (65w)
  • 2 min @ 81% (81w)
  • 1 min @ 95% (95w)
  • 2X
    • 12 min @ 81% (81w)
    • 8 min @ 50% (50w)
  • 5X
    • 2 min @ 95% (95w)
    • 3 min @ 50% (50w)
  • 5 min @ 65-50% (65-50w)