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Force · 1 h

Torque Starter

3 × 5 min Tempo @ 65 rpm

Three short low-cadence blocks at 80% FTP. Learn the feel of strength work.

Download .zwoRide it in MeepMeep
FTP
0:0030m1h00
Duration
1 h
Training stress
44 TSS
Intensity factor
0.66
Work at 250 W FTP
572 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

  1. Warm-up10 min ramp 45% → 70% FTP
  2. 3 ×
    1. Low cadence5 min at 80% FTP · 65 rpm
    2. Spin4 min at 55% FTP · 95 rpm
  3. 15 min at 65% FTP
  4. 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.

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

All force workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

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