15min Varied Tempo #3

Duration 59:45 TSS 71 IF 0.85 Has RPM target

03:00 @ 50%

4x

00:10 @ 180%

00:50 @ 50%

03:00 @ 70%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

00:15 @ 200%

05:00 @ 89% @ 85RPM

00:15 @ 200%

05:00 @ 77% @ 100RPM

00:15 @ 200%

05:00 @ 89% @ 90RPM

04:30 @ 50%

00:15 @ 200%

05:00 @ 77% @ 85RPM

00:15 @ 200%

05:00 @ 82% @ 100RPM

00:15 @ 200%

05:00 @ 89% @ 90RPM

01:15 @ 75%

01:15 @ 65%

01:15 @ 60%

01:00 @ 50%

Today, working in your Tempo zone, we are varying the cadence and power. However, start each 5min effort with a 'high-speed sprint'. Out of the saddle for the sprint, then straight into the tempo effort.

Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

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