Tempo Ride: 60-Minute Sustained Outdoor Cycling Effort

Session Overview

This 60-minute outdoor tempo ride is a cornerstone session for building the sustained cycling power you need on race day. Riding at tempo (sweet spot to upper-threshold intensity) on real roads develops your ability to hold strong, aerodynamic positions for extended periods — something a turbo trainer can’t fully replicate. Ideal for intermediate cyclists who are transitioning from winter indoor training back to the road this spring.

What You’ll Need

• Road or triathlon bike in good working order
• Helmet (always)
• GPS cycle computer or watch with power/HR
• Two water bottles (minimum) — hydration is critical during sustained efforts
• Cycling kit appropriate for the weather — arm warmers and a gilet if under 12°C

Warm-Up (12 minutes)

Spin easy for 10 minutes on quieter roads to warm up your legs and get your breathing settled. Then ride 2 x 90-second efforts at your target tempo pace with 2 minutes easy between each. This primes your legs and gives you a feel for the intensity you’re targeting in the main set.

Main Set (38 minutes)

The main set is two sustained tempo blocks. Pick a relatively flat or gently undulating route where you can ride consistently without too many interruptions from traffic. Aim for 85–92% of your FTP (if you have power), or RPE 7–8/10 — you should be able to speak in short sentences but not hold a full conversation.

• Block 1: 18 minutes at tempo effort (85–92% FTP or RPE 7–8). Focus on smooth pedalling and a strong aero position.
• Rest: 2 minutes easy spinning at 55–60% FTP — don’t stop, keep the legs moving.
• Block 2: 18 minutes at the same tempo effort. Push to maintain pace even as fatigue builds — this is where the real training adaptation happens.

Cool-Down (10 minutes)

Ride easy for 10 minutes to bring your heart rate down before dismounting. Use this time to spin a high cadence (90–95 rpm) at very low effort. Stretch your hip flexors, quads, and lower back after the session.

Coaching Notes

• Choose a safe route with minimal junctions — interruptions to the effort reduce its training value significantly
• Keep cadence at 85–95 rpm throughout; avoid mashing a big gear at low cadence
• Easier version: reduce each tempo block to 12 minutes with the same 2-minute rest
• Harder version: add a third 15-minute tempo block after a 3-minute rest
• Wind direction matters outdoors — tempo into a headwind is harder than power suggests; adjust effort by feel