Tempo-Surges #3

• 05:00 @ 50% FTP
• 5x

  00:30 @ 65% FTP,
  00:30 @ 80% FTP
• 03:00 @ 50% FTP
• 01:00 @ 125% FTP
• 05:00 @ 76% FTP - 91% FTP
• 00:20 @ 125% FTP
• 02:00 @ 91% FTP
• 00:20 @ 125% FTP
• 05:00 @ 91% FTP - 76% FTP
• 00:30 @ 125% FTP
• 05:00 @ 76% FTP
• 01:00 @ 125% FTP
• 05:00 @ 76% FTP - 91% FTP
• 00:20 @ 125% FTP
• 02:00 @ 91% FTP
• 00:20 @ 125% FTP
• 05:00 @ 91% FTP - 76% FTP
• 00:30 @ 125% FTP
• 05:00 @ 76% FTP
• 01:00 @ 125% FTP
• 04:00 @ 76% FTP - 80% FTP
• 05:00 @ 80% FTP - 55% 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.

We mix up the tempo work with some long anaerobic efforts for added stress.