Torque Blocks
70 min · 47-57 TSS · IF 0.66 · 65-75% FTP · Zone 2
What this workout does
Seated low-cadence work at 65-75% FTP. Turning a bigger gear at 60-70 RPM loads the muscles more per pedal stroke, building cycling-specific strength without high intensity.
Turning 60-70 RPM at 65-75% FTP raises the muscular force of every pedal stroke, recruiting more fibers and building cycling-specific strength while breathing stays comfortably aerobic. The demand closely mimics seated climbing. Best placed in base and early build phases, on days when your legs and knees are fresh.
How to ride it
Indoor / trainer
Warm up well. Ride 4x10 minutes at 65-75% FTP at 60-70 RPM, seated, upper body relaxed. Spin 4 minutes at 90-95 RPM between blocks. Stop if your knees complain.
Outside
A long gradual climb of 3-5% is perfect - stay seated, shift up until cadence drops to 60-70 RPM, and hold 65-75% FTP. No climb? A big gear into a headwind works just as well.
Workout structure (70 min)
- Warm-up 10m 58% 4x - Torque 10m 70% 65rpm - Normal spin 4m 63% 93rpm - Cool-down 5m 53%
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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