Workouts» FTP Builder» Week 1 »

Day 4 - Tempo

10min from 50 to 55% FTP
3x 4min @ 88% FTP,
2min @ 52% FTP
3min @ 89% FTP
3min @ 86% FTP
3min @ 52% FTP
3min @ 89% FTP
3min @ 86% FTP
3min @ 52% FTP
3min @ 89% FTP
3min @ 86% FTP
10min @ 73% FTP
5min from 55 to 50% FTP
Workout overview

Duration: 1h 7m

Stress points: 64

Zone distribution

Z1: 27m

Z2: 10m

Z3: 30m

Z4: -

Z5: -

Z6: -

40%
15%
45%
0%
0%
0%

Tempo training: The goal of this training is to spend time in Zone 3, an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

FTP Builder » Week 1

  • Day 1 - Foundation

    50m | 33 SP

    View >

  • Day 2 - Strength

    58m | 42 SP

    View >

  • Day 3 - Foundation

    50m | 35 SP

    View >

  • Day 4 - Tempo

    1h 7m | 64 SP

    View >

  • Day 5 - Rest

    - | 0 SP

    View >

Similar workouts

  • Day 4 - Tempo

    1h 7m | 64 SP

    View >

  • Day 2 - Anaerobic Intensive

    1h 9m | 64 SP

    View >

  • Conditioning wk4 above FTP

    1h 8m | 70 SP

    View >

  • Day 2 - Anaerobic Intensive x 4

    1h 14m | 63 SP

    View >

  • 4. 2 x 12min Test

    1h 3m | 62 SP

    View >

  • Day 2

    1h 10m | 58 SP

    View >

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

    View >

  • Cadence Bursts

    1h 3m | 63 SP

    View >

  • 2. Half-Distance Power Development

    1h 1m | 63 SP

    View >

  • 2. Half-Distance Power Development

    1h 1m | 63 SP

    View >

  • 3. Thursday - SST: Potpourri

    1h 5m | 71 SP

    View >

  • Sneaky

    1h | 56 SP

    View >