60 min Continuous Tempo
One hour of uninterrupted tempo at 76 to 82% of FTP for experienced riders who want long, steady aerobic work before a big event.
- Duration
- 1 h 25 min
- Effort
- 76
- Level
- Advanced
- 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 Even tempo, settle in | 30 min | 76-82% FTP78-85% HRmax |
| 3 | IntervalTempo Same power, take a gel now | 30 min | 76-82% FTP78-85% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
An hour at tempo without a break is a demanding aerobic session, and it is very specific for half-distance triathlon, long climbs and gran fondos ridden at a firm pace. At 76 to 82% of FTP the power is moderate, but the combination of duration, heat and posture makes the last 20 minutes hard work.
Warm up for 15 minutes, then ride the hour at an even power. The workout splits it into two halves of 30 minutes as a reminder to take a gel or a small bar at the halfway point, but the power stays the same. Drink regularly. Keep the cadence where it feels efficient, usually 85 to 95 rpm, and change hand position now and then without easing off.
This is a session for riders who already handle 40 to 50 minutes of continuous tempo. Ride it no more than once a week.
Tips
- Take a gel or a few bites of food at the halfway point.
- Indoors, two fans and a towel keep the heat under control.
- Hold back slightly in the first ten minutes, since the effort feels easy at first.
Good forGran fondoHalf-distance triathlonTime trial
Season phaseBuild