Big Gear Tempo
65 min · 46-56 TSS · IF 0.68 · 76-85% FTP · Zone 3
What this workout does
Seated low-cadence tempo that builds strength-endurance. Turning a bigger gear at 70-75 RPM loads the muscles more with every pedal stroke while the breathing stays controlled.
Turning a big gear at 70-75 RPM and 76-85% FTP increases force per pedal stroke, building strength-endurance in the exact muscles and position you climb in. Because breathing stays controlled, you add muscular load without much extra cardiovascular fatigue. Valuable in base phases and for riders preparing for long climbs.
How to ride it
Indoor / trainer
Warm up 10min. Ride 3x10min at 76-85% FTP at 70-75 RPM, seated, with 5min easy spinning between. Cool down 10min.
Outside
Find a steady 3-6% climb or drag. Stay seated, shift into a bigger gear, and grind at 76-85% FTP at 70-75 RPM - pressure through the whole pedal stroke, upper body quiet. Spin down easy between reps.
Workout structure (65 min)
- Warm-up 10m 55% 3x - Grind 10m 81% 73rpm - 5m 55% - Cool-down 10m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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