Long Block Tempo
75 min · 62-75 TSS · IF 0.73 · 76-85% FTP · Zone 3
What this workout does
Two long tempo blocks for a bigger aerobic dose. Extending the blocks past 20 minutes teaches your body to stay efficient when the effort stops feeling fresh.
Extending tempo blocks past 20 minutes at 76-85% FTP trains slow-twitch fibers to keep working efficiently as fuel status shifts, building muscular endurance and fatigue resistance. The long uninterrupted efforts also sharpen pacing discipline and raise the aerobic floor your FTP sits on. Suits base and early build weeks on fresh-to-moderate legs.
How to ride it
Indoor / trainer
Warm up 10min. Ride 2x25min at 76-85% FTP with 5min easy between. Cool down 5min.
Outside
Best on a long flat road or steady false flat where you can ride uninterrupted. Lock into 76-85% FTP for each block and hold your rhythm - the last 10min of each block is where the fitness is built.
Workout structure (75 min)
- Warm-up 10m 55% 2x - Tempo 25m 81% - 5m 55% - Cool-down 5m 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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