Triple Tempo
75 min · 59-72 TSS · IF 0.72 · 76-85% FTP · Zone 3
What this workout does
Three solid tempo blocks that add up to a big aerobic dose. More total time at tempo than the classic two-block session, without the mental load of one long effort.
Three blocks at 76-85% FTP accumulate a large volume of aerobic work, driving mitochondrial and capillary growth in the fibers used for sustained riding. Splitting the load into blocks keeps execution quality high deep into the session. A cornerstone base-phase workout when you want training load without deep fatigue.
How to ride it
Indoor / trainer
Warm up 10min. Ride 3x15min at 76-85% FTP with 5min easy between blocks. Cool down 5min.
Outside
Any steady road works. Ride three blocks at 76-85% FTP with 5min easy spinning between - breathing deep but rhythmic, able to speak in short sentences throughout.
Workout structure (75 min)
- Warm-up 10m 55% 3x - Tempo 15m 81% - 5m 55% - Cool-down 5m 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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