Moderate Tempo Ride
90 min · 69-84 TSS · IF 0.71 · 70-85% FTP · Zone 2-3
What this workout does
A purposeful ride with some tempo effort. Push a little harder than easy, but stay controlled.
Mixing tempo at 76-85% FTP into an endurance ride lifts the aerobic stimulus above easy riding without the fatigue of a fully structured session. Time at tempo drives mitochondrial density and improves your sustainable cruising effort. A flexible option for aerobic maintenance weeks or between harder days.
How to ride it
Indoor / trainer
Ride easy at 60-70% FTP, dropping in 2x15min at 76-85% FTP around the middle of the ride.
Outside
Any route works. Ride mostly easy at 60-70% FTP and drop in the tempo stretches at 76-85% FTP wherever the road is steady - purposeful but never straining.
Workout structure (90 min)
- Endurance 30m 65% - Tempo 15m 81% - Endurance 10m 65% - Tempo 15m 81% - Endurance 20m 65%
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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