Tempo-Surges #3

Duration 01:01:20 TSS 73 IF 0.85 Has instructions

05:00 @ 50%

5x

00:30 @ 65%

00:30 @ 80%

03:00 @ 50%

01:00 @ 125%

ramp 05:00 @ 76% FTP - 91% FTP

00:20 @ 125%

02:00 @ 91%

00:20 @ 125%

ramp 05:00 @ 91% FTP - 76% FTP

00:30 @ 125%

05:00 @ 76%

01:00 @ 125%

ramp 05:00 @ 76% FTP - 91% FTP

00:20 @ 125%

02:00 @ 91%

00:20 @ 125%

ramp 05:00 @ 91% FTP - 76% FTP

00:30 @ 125%

05:00 @ 76%

01:00 @ 125%

ramp 04:00 @ 76% FTP - 80% FTP

cooldown 05:00 @ 80% FTP - 55% FTP

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.

We mix up the tempo work with some long anaerobic efforts for added stress.

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