Tempo 3 x 10 min
Three ten-minute tempo blocks at 78 to 85% of FTP with five minutes of easy spinning between, a basic base-phase session in about an hour.
- Duration
- 1 h 05 min
- Effort
- 50
- Level
- Beginner
- 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 | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo Tempo, steady power, seated | 10 min | 78-85% FTP78-85% HRmax |
| 2.2 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Three blocks of ten minutes at tempo add 30 minutes of solid aerobic work to an hour on the bike. The effort is high enough to challenge the aerobic system and build some muscular endurance, and low enough that you can train again the next day.
Warm up for 12 minutes, then ride each block at 78 to 85% of FTP, seated, with a cadence of 85 to 95 rpm. Recover with five minutes of easy spinning. Hold the same power through every block and avoid starting high and fading. The heart rate will rise slowly within each block, which is expected.
The session suits riders in base training and newcomers who have completed a few shorter tempo sessions. Progress to 3 x 12 and 3 x 15 minutes over the following weeks, keeping the power the same.
Tips
- Keep the power steady rather than letting it rise with the heart rate.
- Ride all three blocks seated so the effort stays aerobic.
- Use ERG mode indoors to learn how tempo should feel.
Good forGeneral fitnessGran fondo
Season phaseBase