Force · 1 h 45 min
Long Torque Blocks
3 × 20 min Tempo @ 65 rpm
3 x 20 min at 78% FTP and 65 rpm, seated, upper body relaxed. Low-cadence work builds muscular strength for long climbs with loaded bikes and for when your legs stop spinning late in an event.
- Duration
- 1 h 45 min
- Training stress
- 90 TSS
- Intensity factor
- 0.72
- Work at 250 W FTP
- 1,094 kJ
- Carbs burned, est.
- 95 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
- 3 ×
- Low cadence20 min at 78% FTP · 65 rpm
- Spin4 min at 55% FTP · 95 rpm
- 15 min at 65% FTP
- Cool-down8 min ramp 60% → 40% FTP
Why ride it
Seated, low-cadence torque work at 55 to 70 rpm. Builds the muscular strength you need for long climbs on a loaded bike and for the late hours when your legs stop spinning.
At 1 h 45 min, treat this as fueling practice too: eat and drink on a schedule from the first hour, using what you plan to carry on the day. MeepMeep prompts you for carbs, fluid and sodium and tracks what you eat against your target.
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 low-cadence strength workouts
Ride it with ERG, fueling prompts and stand-up reminders.
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Ride this workout