Tempo with Surges
55 min · 40-48 TSS · IF 0.69 · 70-85% FTP · Zone 3
What this workout does
Tempo riding with short accelerations mixed in. Simulates the variable pace of group rides and outdoor racing.
Steady work at 76-85% FTP with brief surges above threshold at 105-115% FTP trains you to absorb pace changes while staying aerobic - the core demand of group rides and racing. The surges briefly tap anaerobic energy and recruit fast-twitch fibers, then force them to recover while the aerobic effort continues underneath. Best in build phases once your steady tempo is solid.
How to ride it
Indoor / trainer
Warm up 15min. Ride 25min at 76-85% FTP. Every 5 minutes, do a 20-second surge at 105-115% FTP, then settle back to tempo. Cool down 15min.
Outside
A rolling road suits this well. Hold 76-85% FTP and use a timer or small rises to launch each 20-second surge at 105-115% FTP, then settle straight back to tempo without coasting.
Workout structure (55 min)
- Warm-up 15m 55% 5x - Tempo 4m 40s 81% - Surge 20s 110% - 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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