Workouts» Rachel 'Ruby' Zambrano» Run Workouts »

Tempo Work

6min from 75 to 85% FTP
3x 30sec @ 104% FTP,
30sec @ 75% FTP
3x 10min @ 95% FTP,
5min @ 82% FTP
6min from 85 to 75% FTP
6min from 75 to 85% FTP3x 30sec @ 104% FTP,
30sec @ 75% FTP3x 10min @ 95% FTP,
5min @ 82% FTP6min from 85 to 75% FTP
Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 130 m

Z3: 1580 m

Z4: 1890 m

Z5: 0 m

Z6: 0 m

0%
4%
44%
53%
0%
0%

Author: Rachel "Ruby" Zambrano

3 x 10 minute tempo work utilizing Zambrano Power Zones and the Stryd power meter. Workout by Rachel "Ruby" Zambrano of Peaks Coaching Group

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Rachel 'Ruby' Zambrano » Run Workouts

  • 4 minute threshold intervals

    2.8 km | 59 SP

    View >

  • Endurance Work

    2.7 km | 55 SP

    View >

  • Negative Split Run

    2.4 km | 48 SP

    View >

  • Tempo Work

    3.6 km | 81 SP

    View >

  • Zone 2 endurance

    3.6 km | 71 SP

    View >

Similar workouts

  • Up and Down 1 (Easy)

    4.8 km | 94 SP

    View >

  • 1. Progressive Tempo

    3 km | 61 SP

    View >

  • 3. Footwork Intervals

    3.6 km | 99 SP

    View >

  • Threshold Short Over-Under

    11.2 km | 285 SP

    View >

  • 2. Optional Miles

    3.2 km | 68 SP

    View >

  • 2. Optional Miles

    3.2 km | 68 SP

    View >

  • 1. Welcome To Running In Zwift!

    3.2 km | 72 SP

    View >

  • The Michigan #3

    3.6 km | 76 SP

    View >

  • Endurance Run

    3.2 km | 72 SP

    View >

  • Higher and Higher

    3.2 km | 72 SP

    View >

  • Threshold Short Over-Under

    7.6 km | 176 SP

    View >

  • Tempo

    3.6 km | 83 SP

    View >