Tempo with 30sec spike

• 03:00 @ 0% FTP - 0% FTP
• 2x

  00:10 @ 0% FTP - 0% FTP,
  00:50 @ 0% FTP - 0% FTP
• 03:00 @ 65% FTP - 76% FTP
• 02:00 @ 0% FTP - 0% FTP
• 04:00 @ 90% FTP - 104% FTP
• 08:00 @ 0% FTP - 0% FTP
• 00:30 @ 120% FTP - 105% FTP
• 03:30 @ 90% FTP - 76% FTP
• 00:30 @ 120% FTP - 105% FTP
• 03:30 @ 90% FTP - 76% FTP
• 00:30 @ 120% FTP - 105% FTP
• 04:00 @ 65% FTP - 46% FTP

Enter FTP

Steady Tempo efforts on their own are effective training. But by incorporating 30-second high-intensity efforts into them, you will improve your body's ability to work aerobically for long periods.

Today's main set consists of 8-minutes at Tempo with a 30-second surge every 3.5 minutes.