Tempo-Surges #5

• 10:00 @ 50% FTP - 75% FTP
• 04:45 @ 88% FTP @ 75RPM
• 00:15 @ 150% FTP
• 04:45 @ 88% FTP @ 75RPM
• 00:15 @ 150% FTP
• 04:45 @ 88% FTP
• 00:15 @ 150% FTP
• 04:45 @ 88% FTP @ 75RPM
• 00:15 @ 150% FTP
• 05:00 @ 50% FTP
• 04:45 @ 88% FTP @ 95RPM
• 00:15 @ 150% FTP
• 04:45 @ 88% FTP @ 95RPM
• 00:15 @ 150% FTP
• 04:45 @ 88% FTP @ 95RPM
• 00:15 @ 150% FTP
• 04:45 @ 88% FTP @ 95RPM
• 00:15 @ 150% FTP
• 10:00 @ 75% FTP - 50% FTP

Enter FTP

Today we are completing 2 x 20min Tempo efforts. However, the sustained effort is broken up into 15-second surges. Complete the 15-second surges out of the seat before settling back into the Tempo effort.

We also vary the target cadence during the tempo effort from 75rpm in the First Interval to 95rpm in the Second Interval.