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# TEMPO 3X10

TEMPO · 55 MIN

Tempo 3x10: each step's target, by time

LENGTH 55 MIN

LOAD 50

STEPS 8

HARDEST Z3

Three ten-minute blocks of tempo: harder than endurance, well short of threshold.

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 72 % · 85 RPM
2. TEMPO 3 × (10 MIN AT 82 % · 90 RPM, 4 MIN AT 58 %)
3. COOL-DOWN 3 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 21 MIN
- Z2 ENDURANCE 4 MIN
- Z3 TEMPO 30 MIN

## THE COACH SAYS

- 10:00 Tempo. Deep breaths, steady rhythm.
- 15:00 Halfway through this one.
- 20:00 Ease off.

## RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Tempo 3x10.

[.ZWO](https://pedalmania.cc/workouts/tempo-3x10/files/zwo) [.ERG](https://pedalmania.cc/workouts/tempo-3x10/files/erg) [.MRC](https://pedalmania.cc/workouts/tempo-3x10/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/tempo-3x10