Tempo with 30sec spike #2

Duration 01:02:00 TSS 68 IF 0.81 Has instructions

03:00 @ 50%

4x

00:10 @ 200%

00:50 @ 50%

ramp 03:00 @ 60% FTP - 75% FTP

02:00 @ 50%

ramp 05:00 @ 90% FTP - 104% FTP

03:00 @ 50%

ramp 00:30 @ 106% FTP - 120% FTP

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

ramp 00:30 @ 106% FTP - 120% FTP

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

ramp 00:30 @ 106% FTP - 120% FTP

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

ramp 00:30 @ 106% FTP - 120% FTP

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

05:00 @ 50%

ramp 00:30 @ 106% FTP - 120% FTP

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

ramp 00:30 @ 106% FTP - 120% FTP

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

ramp 00:30 @ 106% FTP - 120% FTP

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

ramp 00:30 @ 106% FTP - 120% FTP

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

05:00 @ 50%

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 session consists of 2 x 16-minute Tempo efforts with a 30-second surge every 3.5 minutes.

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