2. Tempo Zone Ranges
Duration of workouts in the tempo zone starts at 30 min. and we recommend going up to 120 min. for amateur cyclists.
Base on your goal race you can adjust the length of your training to your needs. If you are a beginner cyclist, starting your adventure with more professional training plan we would recommend to start with 30 min. intervals in the range of 76% – 90% of your Functional Threshold Power or 89% – 93% of your Functional Threshold Heart Rate.
If you looking for more details about interval training check this
Power and heart rate zones for endurance training are:
• 76% – 90% of Functional Threshold Power.
• 89% – 93% of Functional Threshold Heart Rate.
If you don’t know your FTP or FTHR go to this article to set up one for you.
Time range of intervals is:
• 30 min – 120 min.
Number of intervals in one workout:
• 1 – 3 intervals.