Tempo 2 x 20 min
Two 20 minute tempo blocks at 80 to 85% of FTP with a five minute break, a steady session for building aerobic power and pacing control.
- Duration
- 1 h 10 min
- Effort
- 61
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Tempo, steady and seated | 20 min | 80-85% FTP78-85% HRmax |
| 3 | RecoveryRecovery Easy spin, drink | 5 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalTempo Same power as the first block | 20 min | 80-85% FTP78-85% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Two blocks of 20 minutes at tempo are a classic way to train sustained aerobic power. The effort is moderate, but holding it for 20 minutes requires focus, steady pacing and a relaxed position. That makes this a good session for riders getting ready for long climbs, steady breakaways or a time trial later in the season.
Warm up for 15 minutes. Ride the first block at 80 to 85% of FTP, spin easily for five minutes, then ride the second block at the same power. Keep the cadence where it feels natural and stay seated. Breathing should be steady and deep, and you should still manage a short sentence.
Intermediate riders can ride this once or twice a week in base. To progress, extend the blocks to 25 and then 30 minutes, or join them into a single 45 minute block.
Tips
- Divide each block into four five-minute parts and check the power after each one.
- Stay seated, because standing pushes the effort up and breaks the rhythm.
- Have a bottle ready for the five minute break.
Good forGran fondoTime trialHalf-distance triathlon
Season phaseBaseBuild