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Tempo · 1 h 33 min

Tempo Power Blocks

3 × 20 min Tempo

3 x 20 min at 83% FTP. Tempo is the intensity of hilly ultras and headwind stretches — raises sustainable power without much fatigue cost.

Download .zwoRide it in MeepMeep
FTP
0:0046m1h33
Duration
1 h 33 min
Training stress
90 TSS
Intensity factor
0.76
Work at 250 W FTP
1,017 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

  1. Warm-up10 min ramp 45% → 70% FTP
  2. 3 ×
    1. Tempo20 min at 83% FTP
    2. Recover5 min at 55% FTP
  3. 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 33 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

All tempo 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.

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