Drifting into sweet spot
Above the range, each block costs more and so does the next day's recovery. If today's goal is tempo, stay within 80–87%. Sweet spot is a different session.
CyclingTempoBeginner 80 min
Tempo intervals on the bike (3 × 15 min)
Tempo cycling intervals: three 15-minute blocks at 80–87% of FTP, with 5 easy minutes between each. 45 minutes of work in an 80-minute session, open to newer riders. The pace of a long climb at your own rhythm, and a good step before sweet spot and threshold work.
Session profile9 blocks
At a glance
- Duration
- 80 min
- Main target
- 80–87%FTP3 Z3 · Tempo
- Time at target
- 45 min
- Estimated load
- 70
- Structure
- 3 × 15′ at 80–87% FTP, 5′ recovery
- Level
- Beginner
- Equipment
- Power meter · Smart trainer
The session in detail
FTP
Time in zone
- Z125 min
- Z210 min
- Z345 min
What the targets mean
| Target | Zone | Time | FTP 200 W | FTP 250 W | FTP 300 W |
|---|---|---|---|---|---|
| 80–87% | 3Tempo | 45 min | 160–174 W | 200–218 W | 240–261 W |
| 50–60% | 1Recovery | 10 min | 100–120 W | 125–150 W | 150–180 W |
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Wattson works out the targets from your FTP and sends the session to your Garmin, Wahoo, Coros or Suunto.
What this session is for
Tempo builds muscular endurance: your legs' ability to push fairly hard, for a long time, without running out. It works your aerobic system hard while staying well below threshold. The result: plenty of useful work for moderate fatigue the next day.
It's level 3 on Andrew Coggan's power scale, between easy endurance and sweet spot. This session aims at the heart of that level, away from both edges: high enough to do some work, low enough that you could repeat it two days later.
Who it's for
All levels, beginners included. It's often the first structured session for a rider new to power: easy to pace, low risk. You need a recently measured FTP, for example from a ramp test.
When to do it
The fatigue stays moderate: one or two sessions a week is a common guideline, especially early in the season. Still, avoid the day before a hard session or a race. To progress, start with 3 × 10 min, then move to 3 × 15, 2 × 20 and 3 × 20 min.
How to do it
Warm-up
15 min5′ at 45–55% FTP + 5′ at 56–65% FTP + 5′ at 66–75% FTP
15 minutes building from 45 to 75% of FTP, in 5-minute steps. No need for openers: tempo starts smoothly.
Main set
55 min3 × 15′ at 80–87% FTP, 5′ recovery
Three 15-minute blocks at 80–87% of FTP, or 200 to 218 W for an FTP of 250 W, with 5 easy minutes at 50–60%, or 125 to 150 W, between blocks. Ride at your natural cadence, seated, as on a long steady climb. Drink every ten minutes or so. Aim for the middle of the range: the top edges you towards sweet spot, and the session gets more costly.
Cool-down
10 min10′ at 40–55% FTP
10 very easy minutes at 40–55% of FTP. You should finish feeling you could have done a fourth block. If not, ride at the bottom of the range next time.
How it should feel
Breathing quicker but steady: you can still say a short sentence. Your legs feel the effort in the last block, without burning. You should finish thinking you could have done one more. Guide: 5 to 6 out of 10.
Common mistakes
Riding too easy
On the other hand, blocks ridden at endurance pace don't do the same job. Tempo should stay steady: if you can hold a full conversation, nudge it up.
Forgetting to drink
The session lasts 80 minutes, often on a turbo where you sweat a lot. Drink regularly, and have something to eat if you lengthen the blocks.
Skipping steps
Jumping straight to 3 × 20 min means finishing the last blocks on the edge of sweet spot. Lengthen the blocks over the weeks: the progression is what does the work.
When to skip it
Before you start
- A recently measured FTP.
Skip it if
- A hard session or race is planned for the next day.
- You're ill or very tired: an easy ride is the better call.
Origin and evidence
Level of evidence
Established practice, no dedicated studyLevel 1 of 5
The tempo level, level 3 on Andrew Coggan's scale, covers 76–90% of FTP; it's defined in Training and Racing with a Power Meter (Hunter Allen and Andrew Coggan). A beginner example published by Rouvy offers 3 × 10 minutes at 80% of FTP. It's a classic format from practice, with no scientific protocol attached. Sweet spot, its neighbour, sits at 88–94% of FTP in this library. There's no single reference structure for tempo: the 80–87% range, the block length, 10 to 20 minutes in practice, the 5-minute recoveries, the warm-up and the cool-down are Wattson choices. Bottom line: common practice, good confidence in the intensity range, weak on any 'official' structure.
Sources
- Allen H., Coggan A., Training and Racing with a Power Meter, VeloPress
- Rouvy, exemple de séance tempo pour débutant (3 × 10 min à 80 % FTP)
Frequently asked questions
What percentage of FTP is tempo?
Coggan's tempo level covers 76–90% of FTP. This session targets 80–87%, the heart of the level: 160 to 174 W for an FTP of 200 W, 200 to 218 W for 250 W, 240 to 261 W for 300 W. The edges of the range shade into endurance on one side and sweet spot on the other.
Tempo or sweet spot?
Tempo, at 80–87%, is low-fatigue and easy to repeat. Sweet spot, at 88–94%, works closer to threshold and costs more. Start with tempo, lengthen the blocks, then move to sweet spot when 3 × 20 min feels easy.
How many tempo sessions a week?
One or two, especially early in the season. The fatigue is moderate, but it isn't easy endurance: keep at least one genuinely easy ride in the week, and avoid tempo the day before a hard session.
Is tempo riding worth doing?
Yes, especially if you're new to training or preparing for long events: it builds the muscular endurance you need to hold a steady pace for hours. It's also the pace of most climbs ridden at your own rhythm. It doesn't replace threshold work; it prepares you for it.
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