Tempo-Surges #4

Duration 01:06:00 TSS 76 IF 0.84 Has instructions Has RPM target

03:00 @ 50%

01:00 @ 60%

01:00 @ 65%

01:00 @ 81%

01:00 @ 109%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

00:40 @ 125% @ 70RPM

05:00 @ 76%

00:40 @ 125% @ 70RPM

05:00 @ 85%

00:40 @ 125% @ 70RPM

05:00 @ 91%

03:00 @ 50%

00:40 @ 125% @ 70RPM

05:00 @ 76%

00:40 @ 125% @ 70RPM

05:00 @ 85%

00:40 @ 125% @ 70RPM

05:00 @ 91%

03:00 @ 50%

05:00 @ 85%

05:00 @ 50%

In addition to the standard completion of long tempo intervals, adding in some high-power bursts or surges throughout will help in several ways. Your Heart rate will remain elevated for longer, and your blood lactate will go above threshold levels for short periods.

This session replicates the burst of power you need to ascend punchy climbs, get through a technical uphill section or move past another rider on a climb.

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