Workouts» TT TuneUp» Week 4 » Tempo with 30sec spike #13min @ 50% FTP4x 10sec @ 200% FTP,50sec @ 50% FTP3min from 60 to 75% FTP2min @ 50% FTP5min from 90 to 104% FTP3min @ 50% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP5min @ 50% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP5min from 70 to 45% FTPView watts Enter FTPWorkout overviewDuration: 54mStress points: 58Zone distributionZ1: 19mZ2: 5mZ3: 21mZ4: 5mZ5: 3mZ6: 1m 36% 9% 39% 9% 5% 2%Steady tempo efforts are great. But by incorporating some high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. Today's sessions consists of long tempo efforts with a surge every few minutes. ✓ Available in Zwift More workouts like this Back to top