Tempo with Target rpm #3

Duration 01:09:00 TSS 70 IF 0.78 Has instructions Has RPM target

warmup 03:00 @ 45% FTP - 60% FTP

01:00 @ 60%

01:00 @ 65%

01:00 @ 81%

01:00 @ 109%

02:00 @ 50%

03:00 @ 90%

03:00 @ 50%

ramp 05:00 @ 76% FTP - 89% FTP @ 75RPM

ramp 05:00 @ 76% FTP - 89% FTP @ 80RPM

ramp 05:00 @ 76% FTP - 89% FTP @ 85RPM

02:00 @ 50%

ramp 05:00 @ 76% FTP - 89% FTP @ 75RPM

ramp 05:00 @ 76% FTP - 89% FTP @ 80RPM

ramp 05:00 @ 76% FTP - 89% FTP @ 85RPM

02:00 @ 50%

ramp 05:00 @ 76% FTP - 89% FTP @ 75RPM

ramp 05:00 @ 76% FTP - 89% FTP @ 80RPM

cooldown 05:00 @ 75% FTP - 45% FTP

Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of 3 x 15-minute tempo efforts.

However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.

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