Tempo #1

Duration 52:00 TSS 47 IF 0.74

warmup 05:00 @ 42% FTP - 70% FTP

02:00 @ 50%

03:00 @ 70%

00:10 @ 175%

00:50 @ 50%

02:00 @ 50%

05:00 @ 90%

03:00 @ 50%

05:00 @ 80%

01:00 @ 61%

04:00 @ 50%

A short session to get you started on your Tempo work. With 4 x 5min moderate intensity intervals, you will be introducing yourself to the intensity of Zone 3 Tempo work.

Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores.