PEDAL MANIAMENU

< WORKOUTS

STEADY HOUR

TEMPO · 60 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH60 MIN
LOAD55
STEPS3
HARDESTZ3

Forty-five minutes at the top of tempo, in one piece.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 72 % · 85 RPM
  2. STEADY45 MIN AT 78 % · 90 RPM
  3. COOL-DOWN5 MIN FROM 60 TO 45 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY11 MIN
  • Z2ENDURANCE4 MIN
  • Z3TEMPO45 MIN

THE COACH SAYS

  • 10:00 One long steady block. Find a rhythm you can keep.
  • 25:00 A third done.
  • 40:00 Two thirds.
  • 50:00 Five minutes to go.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Steady Hour.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.