Tempo
227 min
Medium intensity
Build aerobic durability and torque in one long ride: four six-minute sweet-spot efforts at 50-65 rpm, then four fifteen-minute sweet-spot efforts at preferred cadence on tired legs.
Team AMANI
Team
Tempo
227 min
Moderate
7 / 10
Advanced
Outdoors
The session
The workout
Written as a share of critical power, so it fits every rider. In Vekta it becomes your watts, with the W′ cost shown before you ride.
Team AMANI
Why this workout
The breakdown
Inside the workout
An aerobic session with torque blocks, to develop work under fatigue, recruit larger motor units and strengthen neuromuscular pathways. Team AMANI place it after some aerobic foundation has been built; it is not an easy day.
Four fifteen-second sprints after the warm-up wake the system. The first block is four six-minute efforts at 87–93% of CP at 50–65 rpm, where the focus is torque rather than power and the larger motor units get their turn. The second block, four fifteen-minute efforts at the same power at the rider's preferred cadence, adds time in zone on tired legs and builds aerobic durability.
Vekta's torque tab shows the low-cadence block for what it is, and the zones tab shows the sixty minutes at sweet spot in the second block; the intensity score should sit in the moderate range with high volume, which is the shape of a good tempo day.
A base-to-build long ride, weekly, outdoors, once the foundation is there. Not the first sweet-spot session of a season.
Tempo
Stimulus
Advanced
Workout level
Outdoors
Best ridden
Road,
Gravel,
DISCIPLINE
WHAT YOU NEED
The stimulus
Tempo, explained
Steady work in the sweet spot, with cadence and torque as the second job.
What it is
Blocks of ten to thirty minutes at 76–90% of critical power, the range often called sweet spot, frequently with a cadence or torque constraint. Hard enough to build threshold, easy enough to repeat.
Why it matters
Tempo is the most time-efficient stimulus for riders with limited hours: it raises critical power with less recovery cost than threshold work, and it teaches the body to hold a working intensity for a long time.
These should feel like sustained concentration rather than suffering. Cadence targets are part of the session: low-cadence tempo builds torque, high-cadence tempo builds economy. Do not turn tempo into threshold.
The workhorse of a build phase, and the easiest session to overcook. Vekta's intensity score keeps it honest: a tempo session that scores like a threshold session was ridden too hard.
Written in % of CP with cadence targets in the structure, personalised on the athlete's device. The zones tab afterwards shows whether the block stayed in the intended range.
Common questions
What is sweet spot?
How long can a tempo block be?
Why the low cadence?
Go deeper
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