Tempo Cycling Workouts

Train at 76-87% FTP for sustained aerobic development. AI-generated with precise power zones.

Generate a Tempo Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

40-Minute Tempo

60 min
warmup (55-70% FTP)steady (76-87% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 17%Z2 17%Z3 66%

A sustained 40-minute tempo block at 76-87% FTP builds aerobic endurance and muscular stamina at a challenging but sustainable intensity — developing the ability to hold a strong steady pace for extended periods.

2x25 Tempo

70 min
warmup (55-70% FTP)steady (76-87% FTP)recovery (40-55% FTP)steady (76-87% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 14%Z2 14%Z3 72%

Two 25-minute tempo blocks with a brief recovery break — accumulates 50 minutes of Zone 3 work while the mid-session rest provides a mental and physical reset that helps maintain power quality throughout.

Generate a Tempo Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions