YourIntervalsTempo Free
Tempo 45
Two solid tempo blocks. Comfortably hard — you could speak in short sentences.
011 min22 min34 min45 min
Duration45 min
DifficultyModerate
TSS (est.)40
Intensity factor0.73
Workout structure
10 min 45→70 % + 2 × (12 min @ 82 % + 3 min @ 55 %) + 5 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP10 min
- 2 × repeat12 min @ 82 % + 3 min @ 55 %30 min
- Tempo82 % FTP · 205 W at 250 W12 min
- Recovery55 % FTP · 138 W at 250 W3 min
- Cool-down65 % → 40 % FTP5 min
Why ride Tempo 45?
A sustained, moderately hard effort that builds muscular endurance. Useful when training time is limited, but more tiring than easy endurance riding.
When to use it
On moderately demanding days, with recovery before your next hard session.
Recovery
Plan an easy day before your next hard session. Long tempo blocks add up over a week.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.