Tempo · 1 h 18 min
Tempo Blocks
3 × 15 min Tempo
3 x 15 min at 83% FTP. Tempo is the intensity of hilly ultras and headwind stretches — raises sustainable power without much fatigue cost.
FTP
- Duration
- 1 h 18 min
- Training stress
- 73 TSS
- Intensity factor
- 0.75
- Work at 250 W FTP
- 830 kJ
- Carbs burned, est.
- 105 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 ×
- Tempo15 min at 83% FTP
- Recover5 min at 55% 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.
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.
MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.
Ride this workout