[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# STEADY HOUR

TEMPO · 60 MIN

Steady Hour: each step's target, by time

LENGTH 60 MIN

LOAD 55

STEPS 3

HARDEST Z3

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 72 % · 85 RPM
2. STEADY 45 MIN AT 78 % · 90 RPM
3. COOL-DOWN 5 MIN FROM 60 TO 45 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 11 MIN
- Z2 ENDURANCE 4 MIN
- Z3 TEMPO 45 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](https://pedalmania.cc/workouts/steady-hour/files/zwo) [.ERG](https://pedalmania.cc/workouts/steady-hour/files/erg) [.MRC](https://pedalmania.cc/workouts/steady-hour/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/steady-hour