Tempo #8

Duration 54:00 TSS 52 IF 0.77 Has instructions

warmup 06:00 @ 45% FTP - 75% FTP

01:00 @ 50%

01:00 @ 109%

02:00 @ 50%

ramp 03:00 @ 50% FTP - 90% FTP

04:00 @ 90%

02:00 @ 50%

00:15 @ 140%

01:45 @ 65%

05:00 @ 81%

00:15 @ 140%

01:45 @ 65%

05:00 @ 81%

cooldown 05:00 @ 75% FTP - 45% FTP

A low-intensity session that focuses on building endurance. However, the key to today's session is the fuel source. Lactate becomes the preferred fuel source by completing short 15sec high-intensity surges above your threshold.

Today's session is a high carbohydrate burning workout without the prolonged high intensity. This workout trains our bodies to use lactate more efficiently and gain endurance.