3min @ 50% FTP2x 1min @ 75% FTP,
1min @ 50% FTP
2x 1min @ 90% FTP,
1min @ 50% FTP
4min @ 70% FTP3min @ 50% FTP4min @ 80% FTP1min @ 50% FTP6min @ 80rpm, from 75 to 88% FTP6min @ 90rpm, from 88 to 75% FTP2min @ 50% FTP6min @ 80rpm, from 75 to 88% FTP6min @ 90rpm, from 88 to 75% FTP2min @ 50% FTP4min @ 80% FTP5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 20m

Z2: 8m

Z3: 30m

Z4: 2m

Z5: -

Z6: -

33%
13%
50%
3%
0%
0%

Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.

Tempo intervals build a foundation of endurance and fatigue resistance.

✓ Available in Zwift More workouts like this

  • 1. Supra-Threshold #1

    1h 3m | 75 SP

  • 2. Zone 2 #2

    1h | 47 SP

  • 3. Higher And Faster

    1h 2m | 62 SP

  • 4. Tempo #2

    1h | 55 SP

  • 5. Low 60's

    1h 1m | 64 SP

  • 6. Recovery Spin

    48m | 32 SP

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

Similar workouts

  • Pounding Sand

    58m | 53 SP

  • Pounding Sand

    58m | 53 SP

  • 3. FTP Gains

    1h | 58 SP

  • FTP Gains

    1h | 58 SP

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

  • Tempo into VO2 Max #1

    1h | 68 SP

  • B: Sweet Spot: SST: 2x10 + 5x1

    1h | 67 SP

  • Texaco Hill Tempo

    56m | 50 SP

  • Texaco Hill Tempo

    56m | 50 SP

  • 6. Tempo-Surges #1

    59m | 55 SP

  • 5. Tempo #1

    58m | 51 SP

  • Tempo #1

    58m | 51 SP