Tempo Surges #1

• 03:00 @ 50% FTP
• 2x

  01:00 @ 75% FTP,
  01:00 @ 50% FTP
• 2x

  01:00 @ 90% FTP,
  01:00 @ 50% FTP
• 00:20 @ 125% FTP
• 05:00 @ 75% FTP - 88% FTP @ 80RPM
• 02:00 @ 50% FTP
• 00:20 @ 125% FTP
• 05:00 @ 75% FTP - 88% FTP @ 90RPM
• 02:00 @ 50% FTP
• 00:20 @ 125% FTP
• 05:00 @ 75% FTP - 88% FTP @ 80RPM
• 03:00 @ 50% FTP

Enter FTP

Completing long tempo efforts with short, high-intensity surges is another way to increase threshold power. The body must process the lactate produced from the above threshold surges with the constant high power.