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Cycling

Indoor bike · threshold 4×4

Four 4-minute blocks at a hard, steady effort.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Warm-up

1 round · 10 min work · no rest

  1. Progressive spinFrom very easy to moderate.

Threshold

4 rounds · 4 min work · 3 min rest

  1. Threshold ×4Hard but steady; spin easy during the rest.

Cool-down

1 round · 5 min work · no rest

  1. Very easy spinLoosen your legs.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More Cycling workouts

Cycling · 30 minIndoor bike · pyramid 30 min30, 60 and 90-second efforts for a turbo trainer or exercise bike.

See all workouts →