YourIntervalsTempo Pro
Tempo 90
A long tempo session: three twenty-minute blocks. Great preparation for long events.
022 min45 min68 min90 min
Duration1 h 30 min
DifficultyVery Hard
TSS (est.)90
Intensity factor0.77
Workout structure
10 min 45→70 % + 3 × (20 min @ 83 % + 5 min @ 60 %) + 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
- 3 × repeat20 min @ 83 % + 5 min @ 60 %1 h 15 min
- Tempo83 % FTP · 208 W at 250 W20 min
- Recovery60 % FTP · 150 W at 250 W5 min
- Cool-down65 % → 40 % FTP5 min
Why ride Tempo 90?
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.
- This is a long session: start fuelling early and drink regularly.