Tempo Starter 4 x 6 min
Four six-minute blocks at the lower end of tempo, a first step into structured efforts for riders who have built a few weeks of Zone 2.
- Duration
- 55 min
- Effort
- 40
- 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 |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalTempo Low tempo, steady, short sentences | 6 min | 76-82% FTP78-85% HRmax |
| 2.2 | RecoveryRecovery Easy spin, drink | 3 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 7 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Tempo sits between endurance riding and threshold work. Breathing is deeper, talking is possible in short sentences, and the legs feel that they are working. For riders who have spent a few weeks in Zone 2, short tempo blocks are a sensible first structured effort, because they add load without the strain of real intervals.
After a 12 minute warm-up, ride four blocks of six minutes at 76 to 82% of FTP with three minutes of easy spinning between. Aim for steady power from the first second to the last and a cadence between 85 and 95 rpm. The last block should feel about as hard as the first. If it feels much harder, lower the target next time.
When this feels comfortable, move on to 3 x 10 minutes, then to 2 x 15 minutes. One tempo session per week is plenty at the start.
Tips
- Start each block at the low end of the range and let it settle.
- Use the easy minutes to drink and relax the shoulders.
- Breathe a little deeper than on an endurance ride, but never so hard that you gasp.
Good forGeneral fitnessGran fondo
Season phaseBase