Tempo Blocks
70 min · 49-59 TSS · IF 0.67 · 70-85% FTP · Zone 3
What this workout does
Two solid blocks of tempo riding within an endurance ride. This builds your ability to sustain a steady, purposeful effort.
Tempo at 76-85% FTP recruits more muscle fibers than endurance pace while staying almost fully aerobic, driving mitochondrial and capillary growth in the fibers you use for sustained riding. The two-block format accumulates meaningful time-in-zone at a modest fatigue cost. A staple for base and early build weeks when you want quality without digging a hole.
How to ride it
Indoor / trainer
Warm up 15min easy, then 2x15min at 76-85% FTP with 5min easy between. Cool down 15min easy.
Outside
Any steady stretch of road works. Ride each block at 76-85% FTP - breathing deeper than endurance pace but still controlled - and soft-pedal for 5min between blocks.
Workout structure (70 min)
- Warm-up 15m 55% 2x - Tempo 15m 81% - 5m 55% - Cool-down 15m 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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