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Tempo Cruisin'
Duration: 0:48:00
- AVG: 73 %FTP
- MIN: 48 %FTP
- MAX: 89 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
0:00
0:04
0:07
0:09
0:14
0:19
0:24
0:29
0:34
0:39
0:44
0:46
|
71 | |
53 | |
36 | |
18 | |
0 |
time
%FTP
Description of workout
Are you a pacing enthusiast who likes to pull the group along and constantly pick up his pace? Then this workout is for you. Give it a try and see your pacing skills improve. Both main sets of intervals go at 95 rpm.
TIP: Workouts are the ideal way to maximize the impact of your training time. However it's important to always warm up before a workout. If you want a longer warm-up than the one in this workout, ride a short easy route in Just Ride mode and then jump into the workout.
TIP: Workouts are the ideal way to maximize the impact of your training time. However it's important to always warm up before a workout. If you want a longer warm-up than the one in this workout, ride a short easy route in Just Ride mode and then jump into the workout.
Workout instructions
Time from start | Show time | Text |
---|
0:00:10 | 0:00:08 | Welcome to today's workout, Tempo Cruisin! |
0:02:00 | 0:00:09 | Are you a pacing enthusiast who likes to pull the group along and constantly pick up the pace? |
0:02:30 | 0:00:07 | Then this workout is made for you! |
0:03:00 | 0:00:07 | This workout will improve your pacing skills. |
0:03:30 | 0:00:08 | The highest resistance you will be riding today is 89%, so it will not be an intense workout. |
0:04:00 | 0:00:08 | The resistance will change irregularly with rest period in the middle of the session. |
0:05:00 | 0:00:08 | The resistance has already increased to 70%. Stay focused. |
0:06:00 | 0:00:08 | Keep your cadence at around 95 rpm for the entire workout duration. |
0:07:00 | 0:00:08 | Including this type of training in your training schedule at least once a month is ideal. |
0:07:30 | 0:00:08 | The ability to ride at tempo is good for riding in groups. |
0:08:00 | 0:00:08 | But even if you don't ride in groups, it's important to have good stamina. |
0:08:10 | 0:00:07 | The resistance just decreased slightly. |
0:08:20 | 0:00:08 | After a few minutes at this intensity, the resistance will only increase until the recovery period. |
0:09:00 | 0:00:07 | The first increase is here! |
0:11:00 | 0:00:08 | It is extremely important to have a good body posture during these intervals. |
0:11:30 | 0:00:07 | Stay relaxed, elbows slightly bent, shoulders down. |
0:12:00 | 0:00:07 | You should be in a stable position, no rocking. |
0:12:30 | 0:00:07 | Keep a light hold on the bars and pedal in full circles. |
0:16:00 | 0:00:07 | Remember to drink. |
0:17:00 | 0:00:07 | Last increase before a recovery in two minutes. |
0:21:00 | 0:00:08 | Keep going at this level of intensity for a few more minutes! |
0:24:00 | 0:00:05 | Great job! |
0:24:30 | 0:00:08 | You now have five minutes' rest before the second half. |
0:25:00 | 0:00:07 | Remember to take small sips to stay hydrated. |
0:26:00 | 0:00:08 | The second part will be in the opposite direction to the first part. |
0:27:00 | 0:00:08 | So you will start at 89% and then the resistance will gradually decrease. |
0:31:00 | 0:00:06 | You are doing great. Keep it up! |
0:33:55 | 0:00:05 | 5...4...3...2...1... |
0:35:00 | 0:00:08 | Try to concentrate on pedalling at a steady pace and keeping a good posture. |
0:36:00 | 0:00:08 | Every unnecessary movement can cost you the energy you need. |
0:37:00 | 0:00:07 | Another drop in resistance in two minutes! |
0:41:00 | 0:00:07 | Last three minutes of tempo ahead! |
0:44:00 | 0:00:07 | Congratulations! You did an excellent job. |
0:45:00 | 0:00:08 | Ride at a comfortable cadence that suits you during the cool down. |
0:46:00 | 0:00:07 | The longer the cool down, the better your recovery will be. |
0:47:00 | 0:00:08 | Looking forward to the next workout with you! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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