Tempo with 30sec spike

Duration 34:30 TSS 36 IF 0.8

03:00 @ 55%

00:10 @ 170%

00:50 @ 55%

ramp 03:00 @ 65% FTP - 76% FTP

02:00 @ 55%

ramp 04:00 @ 90% FTP - 104% FTP

08:00 @ 75%

ramp 00:30 @ 120% FTP - 105% FTP

ramp 03:30 @ 90% FTP - 76% FTP

ramp 00:30 @ 120% FTP - 105% FTP

ramp 03:30 @ 90% FTP - 76% FTP

ramp 00:30 @ 120% FTP - 105% FTP

cooldown 04:00 @ 65% FTP - 46% FTP

Steady Tempo efforts on their own are effective training. But by incorporating 30-second high-intensity efforts into them, you will improve your body's ability to work aerobically for long periods.

Today's main set consists of 8-minutes at Tempo with a 30-second surge every 3.5 minutes.

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