Zone 2 with 30sec Spiked Tempo #1

Duration 57:00 TSS 59 IF 0.79 Has instructions

03:00 @ 50%

00:10 @ 200%

00:50 @ 50%

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

30:00 @ Free ride

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

cooldown 05:00 @ 70% FTP - 45% FTP

Long 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 sessions consist of a 12-minute Tempo effort with a 30-second surge every 3.5 minutes.