Tempo

Zwift - Ironman 70.3 - SZRGWO 01.0

  • Cycling
  • 1h 2mTime
  • 71Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This tempo workout features sustained efforts at 85% FTP, perfect for building aerobic durability while keeping the effort manageable. It’s a classic mid-week staple that simulates the steady pacing needed for longer events like the Ironman 70.3 or for keeping up during group rides.

Sibs

Workout structure

  • Active 1 min @ 25% (25w) 85 rpm
  • Active 1 min @ 38% (38w) 85 rpm
  • Active 1 min @ 51% (51w) 85 rpm
  • Active 1 min @ 64% (64w) 85 rpm
  • Active 1 min @ 77% (77w) 85 rpm
  • Active 1 min @ 90% (90w) 85 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • Active 5 min @ 85% (85w) 85 rpm
  • Active 3 min @ 97% (97w) 85 rpm
  • Active 1 min @ 105% (105w) 85 rpm
  • Active 2 min @ 60% (60w) 85 rpm
  • 2X
    • Active 5 min @ 85% (85w) 85 rpm
    • Active 3 min @ 95% (95w) 85 rpm
    • Active 1 min @ 105% (105w) 85 rpm
    • Active 2 min @ 65% (65w) 85 rpm
  • Active 5 min @ 90% (90w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 3 min @ 90% (90w) 85 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • Active 2 min @ 90% (90w) 85 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 58% (58w) 85 rpm
  • Active 1 min @ 51% (51w) 85 rpm
  • Active 1 min @ 40% (40w) 85 rpm