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Endurance + Tempo | Build Your FTP
Duration: 1:36:00
- AVG: 64 %FTP
- MIN: 50 %FTP
- MAX: 77 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
0:00
0:10
0:20
0:23
0:33
0:36
0:44
0:46
0:54
0:56
1:04
1:06
1:11
1:16
1:21
|
62 | |
46 | |
31 | |
15 | |
0 |
time
%FTP
Description of workout
The combination of tempo intervals and endurance is the order of the day today.
The intensity of tempo intervals is "just a little harder than endurance". During this workout, you focus on a stable position. Prefer nasal breathing.
Key points
Be hydrated
Stay stable but relaxed
Warm-up (10 min)
Easy pedalling with a usual cadence (90 - 100 rpm).
Main part - Endurance and tempo intervals
This part includes two types of intervals.
Starts with the first type is an aerobic threshold interval of 10 minutes. Followed by the second type has a slightly higher intensity, which can be considered a tempo. These tempo intervals are 8 minutes long.
Cool down
Four steps rump down from tempo intensity to recovery intensity. Pedal easy (90 - 100 rpm) for better recovery.
The intensity of tempo intervals is "just a little harder than endurance". During this workout, you focus on a stable position. Prefer nasal breathing.
Key points
Be hydrated
Stay stable but relaxed
Warm-up (10 min)
Easy pedalling with a usual cadence (90 - 100 rpm).
Main part - Endurance and tempo intervals
This part includes two types of intervals.
Starts with the first type is an aerobic threshold interval of 10 minutes. Followed by the second type has a slightly higher intensity, which can be considered a tempo. These tempo intervals are 8 minutes long.
Cool down
Four steps rump down from tempo intensity to recovery intensity. Pedal easy (90 - 100 rpm) for better recovery.
Workout instructions
Time from start | Show time | Text |
---|
0:00:10 | 0:00:08 | Welcome to the fifth workout of this plan called Endurance + Tempo. |
0:01:00 | 0:00:08 | The combination of tempo intervals and endurance is the order of the day today. |
0:02:00 | 0:00:08 | Start with a warm-up as usual. This will get your body ready for the tempo intervals. |
0:02:30 | 0:00:06 | Keep your cadence around 90 rpm. |
0:03:00 | 0:00:12 | It is ideal to include this type of training in your training schedule at least once a month in order to see an improvement in your performance. |
0:03:30 | 0:00:06 | Pace is a very useful zone to train in. |
0:04:00 | 0:00:08 | The ability to ride at pace is good for long races such as marathons. |
0:05:00 | 0:00:08 | But even if you don't ride long races, it's important to have good endurance. |
0:05:30 | 0:00:07 | Be prepared for a longer training session than usual. |
0:06:00 | 0:00:08 | Two ten minute endurance intervals followed by three tempo intervals await you today. |
0:07:00 | 0:00:07 | You will have short recovery pauses in between these intervals. |
0:08:00 | 0:00:08 | You don't need to take long recovery breaks as the intensity of the intervals is not too high. |
0:09:00 | 0:00:08 | You should be warmed up enough by now so we can start with the first interval. |
0:10:00 | 0:00:07 | Now the resistance is increasing, keep the same cadence. |
0:11:00 | 0:00:08 | You are currently riding at 69% of your FTP. This level of intensity is still endurance. |
0:12:00 | 0:00:06 | You should be able to talk at this intensity. |
0:13:00 | 0:00:08 | This type of interval is great for the improvement of your aerobic threshold. |
0:14:00 | 0:00:07 | These intervals will also help you last longer at higher intensities. |
0:15:00 | 0:00:06 | Five minutes down, five to go. |
0:16:00 | 0:00:05 | Keep up the pace! |
0:18:00 | 0:00:06 | Last two minutes of the first interval. |
0:20:30 | 0:00:06 | That was it, that was the first interval. |
0:21:00 | 0:00:05 | It wasn't difficult, was it? |
0:22:00 | 0:00:05 | Another interval in a minute! |
0:22:30 | 0:00:06 | The incoming interval will be the same as the first. |
0:24:00 | 0:00:08 | It is really important to have a good body posture during these intervals. |
0:25:00 | 0:00:07 | Stay relaxed, elbows slightly bent, shoulders down. |
0:26:00 | 0:00:07 | You should be in a stable position and using your core, no rocking. |
0:27:00 | 0:00:07 | Keep a light hold on the bars and pedal in full circles. |
0:30:00 | 0:00:06 | Stay hydrated: Drink regularly! |
0:32:00 | 0:00:06 | Almost there, last minute! |
0:33:10 | 0:00:05 | Second interval done! |
0:34:00 | 0:00:06 | Now it is time for the tempo intervals. |
0:34:30 | 0:00:07 | Catch your breath before the start of the first interval! |
0:34:50 | 0:00:10 | These intervals will be shorter, only 8 minutes in length... |
0:35:00 | 0:00:07 | ...but be prepared for a slightly higher intensity! |
0:36:00 | 0:00:05 | GO! |
0:37:00 | 0:00:07 | Keep your cadence around 90 rpm. |
0:39:00 | 0:00:06 | Do not forget: Drink enough! |
0:40:00 | 0:00:07 | An electrolyte drink with plenty of minerals is the best option. |
0:41:00 | 0:00:07 | You're making progress every second - keep it up! |
0:42:00 | 0:00:06 | Just hold on for the last two minutes! |
0:43:55 | 0:00:05 | 5...4...3...2...1... |
0:44:30 | 0:00:05 | Great job! |
0:45:00 | 0:00:07 | Only one minute of rest left, so get ready! |
0:46:00 | 0:00:05 | Here we go! |
0:47:00 | 0:00:07 | You are currently riding at 77% of your FTP. |
0:48:30 | 0:00:07 | You've got this - believe in yourself and keep going. |
0:50:30 | 0:00:06 | You are in the middle of your interval. |
0:52:00 | 0:00:07 | Focus on correct posture, no unnecessary movement! |
0:53:00 | 0:00:05 | Try to keep a steady pace. |
0:54:30 | 0:00:06 | Amazing! Just one more interval. |
0:55:30 | 0:00:06 | Take a deep breath and get ready to go. |
0:57:00 | 0:00:08 | Try to concentrate on pedalling at a steady pace and keeping a good posture. |
0:58:00 | 0:00:08 | Every unnecessary movement can cost you the energy you need. |
0:59:00 | 0:00:06 | You are doing great. Keep it up! |
1:00:00 | 0:00:08 | Remember to take small sips, even if you are short of breath. |
1:01:00 | 0:00:07 | Focus on maintaining a steady pace and breathing rhythm. |
1:02:00 | 0:00:05 | You are doing great! |
1:03:00 | 0:00:05 | Last minute ahead! |
1:05:00 | 0:00:06 | Congratulations! You did a great job. |
1:06:00 | 0:00:08 | Keep your cadence between 90-100rpm for the next thirty minutes to cool down. |
1:08:00 | 0:00:07 | Higher cadence can prevent muscle soreness. |
1:10:00 | 0:00:08 | Three steps down for a better recovery is what is left to do. |
1:13:00 | 0:00:08 | The longer the cool down, the better your recovery will be. |
1:16:00 | 0:00:08 | Make sure to stretch and loosen up any tight muscles after this workout. |
1:20:00 | 0:00:12 | After your workout, consume carbohydrates and protein to replenish your glycogen stores. This will help your muscles recover guicker. |
1:22:00 | 0:00:08 | Rice or pasta with some kind of protein is best after such training. |
1:30:00 | 0:00:07 | Hope you enjoyed today's training. |
1:35:00 | 0:00:07 | Looking forward to the next workout called Threshold. |
Videoi
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