Tempo Pyramid
65 min · 48-58 TSS · IF 0.71 · 76-85% FTP · Zone 3
What this workout does
Tempo blocks that build up then come back down - 10, 15, 10 minutes. The pyramid front-loads focus for the longest block in the middle and rewards you with a shorter one to finish.
The pyramid accumulates over half an hour at 76-85% FTP, driving the mitochondrial and capillary adaptations of sustained aerobic work. Placing the longest block in the middle keeps execution quality high, while the shorter finisher extends time-in-zone on tiring legs. Fits base weeks or as a midweek aerobic anchor.
How to ride it
Indoor / trainer
Warm up 10min. Ride 10min, 15min, and 10min at 76-85% FTP with 4min easy between blocks. Cool down 10min.
Outside
A rolling loop works well. Ride each block at 76-85% FTP, carrying your effort over the rises and keeping it steady between them - the middle block is the heart of the session, so pace the first one honestly.
Workout structure (65 min)
- Warm-up 10m 55% - Tempo 10m 81% - 4m 55% - Tempo 15m 81% - 4m 55% - Tempo 10m 81% - 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.
Related cycling workouts
Tempo Blocks
47-84 min · 49-59 TSS
Two solid blocks of tempo riding within an endurance ride. This builds your ability to sustain a steady, purposeful effort.
Fartlek Ride
45-92 min · 43-53 TSS
Use the terrain to vary your effort naturally. Push on uphills, recover on flats and descents. A fun way to build fitness without rigid structure.
Climbing Tempo
45-90 min · 44-54 TSS
Find a long, gradual climb and ride it at tempo. Climbing at tempo builds specific fitness for sustained efforts on the road.
Progressive Ride
60-100 min · 60-73 TSS
Build from endurance to tempo over the ride. This teaches your body to find another gear when you're already moving - a key skill for outdoor riding.
Sweet Spot Cruise
43-85 min · 55-67 TSS
Sustained effort just below threshold - the most efficient intensity for building FTP. Challenging but sustainable.
Moderate Tempo Ride
60-120 min · 69-84 TSS
A purposeful ride with some tempo effort. Push a little harder than easy, but stay controlled.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
