Tempo Intervals 4x20sec
1h 7m · avg 62% FTP · Tempo · TSS 58 · IF 0.72
Tempo: Moderately hard, "all-day" pace. Bridges endurance and threshold work, and builds muscular endurance for sustained efforts.
4 x 20sec intervals at 120% FTP, with 2min recovery at 55% FTP, framed by a warm-up and cool-down.
The .fit file works on Garmin/Wahoo devices. The .zwo file is the original Zwift format — use it to import this workout directly into Intervals.icu (drag it onto your workout library), Zwift, or TrainingPeaks. Both use power targets as a percentage of FTP, applied automatically based on the FTP set in that app or device — the field above only adjusts the watt numbers shown on this page.
On mobile, opening a downloaded .fit file with Garmin Connect can incorrectly import it as a route instead of a workout. Sending it to Intervals.icu instead avoids that — Intervals.icu pushes it on to your connected Garmin or Wahoo device automatically.