Tempo-Surges #5

Duration 01:05:00 TSS 77 IF 0.84 Has instructions Has RPM target

warmup 10:00 @ 50% FTP - 75% FTP

04:45 @ 88% @ 75RPM

00:15 @ 150%

04:45 @ 88% @ 75RPM

00:15 @ 150%

04:45 @ 88%

00:15 @ 150%

04:45 @ 88% @ 75RPM

00:15 @ 150%

05:00 @ 50%

04:45 @ 88% @ 95RPM

00:15 @ 150%

04:45 @ 88% @ 95RPM

00:15 @ 150%

04:45 @ 88% @ 95RPM

00:15 @ 150%

04:45 @ 88% @ 95RPM

00:15 @ 150%

cooldown 10:00 @ 75% FTP - 50% FTP

Today we are completing 2 x 20min Tempo efforts. However, the sustained effort is broken up into 15-second surges. Complete the 15-second surges out of the seat before settling back into the Tempo effort.

We also vary the target cadence during the tempo effort from 75rpm in the First Interval to 95rpm in the Second Interval.

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