Tempo · 1 h 50 min
Steady Tempo Ride
1 h 30 Tempo
90 continuous minutes at 78-80% FTP. Mental and physical rehearsal for long sustained efforts into a headwind.
- Duration
- 1 h 50 min
- Training stress
- 107 TSS
- Intensity factor
- 0.76
- Work at 250 W FTP
- 1,230 kJ
- Carbs burned, est.
- 110 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-up12 min ramp 45% → 70% FTP
- Tempo1 h 30 min at 79% FTP
- Cool-down8 min ramp 60% → 40% FTP
Why ride it
Steady blocks at 76 to 85% of FTP: the intensity of headwinds, long drags and hilly brevets. Tempo raises sustainable power at a low fatigue cost.
At 1 h 50 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 tempo workouts
Ride it with ERG, fueling prompts and stand-up reminders.
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Ride this workout