Tempo · 44 min
Tempo Starter
2 × 8 min Tempo
Two short tempo blocks: a gentle introduction to sustained work at 78% FTP.
FTP
- Duration
- 44 min
- Training stress
- 32 TSS
- Intensity factor
- 0.67
- Work at 250 W FTP
- 416 kJ
- Carbs burned, est.
- 75 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
- 2 ×
- Tempo8 min at 78% 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