Endurance · 1 h 15 min
Endurance with Tempo Touches
4 × 3 min Tempo
Mostly Zone 2, with four short tempo touches to remind the legs what steady pressure feels like.
- Duration
- 1 h 15 min
- Training stress
- 59 TSS
- Intensity factor
- 0.69
- Work at 250 W FTP
- 757 kJ
- Carbs burned, est.
- 85 g/h
Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.
The workout, step by step
- Warm-up10 min ramp 45% → 70% FTP
- 4 ×
- Endurance12 min at 68% FTP
- Tempo touch3 min at 80% FTP
- Cool-down5 min ramp 60% → 40% FTP
Why ride it
Zone 2 riding at roughly 65 to 70% of FTP, from 30 minutes to 6 hours, with cadence changes every half hour to keep long indoor sessions engaging. This is the foundation of randonneuring fitness and the place to rehearse your fueling.
Read more: How many carbs per hour on long rides.
Use the .zwo file
The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.
- MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
- Zwift: put the file in
Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts. - TrainerDay, intervals.icu and others: import the .zwo into your workout library.
More endurance rides
- Quick Aerobic SpinSteady endurance30 min
- Aerobic MaintenanceSteady endurance45 min
- Easy Aerobic SpinSteady endurance1 h
- Big Gear EnduranceEndurance, low cadence1 h 15 min
- Steady Endurance RideSteady endurance1 h 30 min
- Cadence PyramidsEndurance, cadence pyramids1 h 30 min
All endurance workouts · Full library · Training plans by event
Ride it with ERG, fueling prompts and stand-up reminders.
MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.
Ride this workout