Tempo-Surges #5

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

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

04:45 @ 88%

00:15 @ 150%

04:45 @ 88%

00:15 @ 150%

04:45 @ 88%

00:15 @ 150%

04:45 @ 88%

00:15 @ 150%

05:00 @ 50%

04:45 @ 88%

00:15 @ 150%

04:45 @ 88%

00:15 @ 150%

04:45 @ 88%

00:15 @ 150%

04:45 @ 88%

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 with 15-second surges. We also vary the target cadence during the tempo effort from 75rpm in the First Interval, to 95rpm in the Second Interval. Complete the 15-second surges out of the seat, before settling back into the Tempo effort.

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