Rolling Tempo #4

Duration 01:06:00 TSS 59 IF 0.74

05:00 @ 50%

00:30 @ 65%

00:30 @ 80%

00:30 @ 65%

00:30 @ 80%

03:00 @ 50%

10:00 @ 70%

02:00 @ 55%

10:00 @ 83%

03:00 @ 50%

10:00 @ 83%

03:00 @ 50%

10:00 @ 83%

03:00 @ 50%

02:00 @ 45%

The cadence selected for your intervals will determine the specific muscle fibres that are recruited. Today we are performing lower cadence intervals but with power closer to threshold. After warming up, the session consists of 3 Tempo intervals with cadence varying from 70rpm to 65rpm. The effort should feel like a weights session, not cardiovascular. Avoid gripping the bars tightly; relaxed hands.