Workouts
Workout
Workouts
Workout
Comfortably hard. Emphasis on both.
Tempo is the zone between endurance and sweet spot — roughly 76–87% of FTP. It is "comfortably hard": sustainable for long stretches, but with clear pressure on the legs. Tempo builds muscular endurance and is a natural stepping stone when sweet spot still feels like too much.
Don’t scroll all 35 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
Tempo blocks of 15–40 minutes inside an otherwise steady ride mimic the demands of fast group rides and rolling terrain, where you sit at this effort for long periods without true recovery.
The sessions below are free to ride with ERG mode or power targets. They pair well with a base block: swap one weekly endurance ride for a tempo session as your fitness builds.
Tempo is Zone 3 riding at roughly 76–87% of FTP. It is harder than endurance pace but below sweet spot and threshold, and it can be sustained in long blocks of 15–40 minutes or more.
Tempo earned the grey-zone label only when it replaces both easy rides and hard intervals. Used deliberately — as muscular endurance work in a structured week — it is a productive zone, especially for long-distance and gravel riders.
Sweet spot (88–94% of FTP) is closer to threshold and more fatiguing per minute; tempo (76–87%) lets you accumulate more total time. Riders often progress from tempo to sweet spot as a training block develops.
Shortest session in the set. Ride it today.
The session you will come back to every week.
Block out the time. This one builds depth.