Tempo-Surges #2

Duration 01:04:00 TSS 67 IF 0.8 Has instructions Has RPM target

03:00 @ 50%

01:00 @ 75%

01:00 @ 50%

01:00 @ 90%

01:00 @ 50%

04:00 @ 70%

03:00 @ 50%

04:00 @ 80%

01:00 @ 50%

00:40 @ 125%

ramp 06:00 @ 75% FTP - 88% FTP @ 80RPM

00:40 @ 125%

ramp 06:00 @ 88% FTP - 75% FTP @ 90RPM

00:40 @ 125%

02:00 @ 50%

00:40 @ 125%

ramp 06:00 @ 75% FTP - 88% FTP @ 80RPM

00:40 @ 125%

ramp 06:00 @ 88% FTP - 74% FTP @ 90RPM

00:40 @ 125%

02:00 @ 50%

04:00 @ 80%

05:00 @ 50%

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?a practical session, without the lung burning effect of a sustained threshold effort.

Today's workout consists of 2 x 12-minute rolling Tempo efforts with a target cadence for each interval.