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Endurance + Tempo | Build Your FTP

Duration: 1:36:00
  • AVG: 64 %FTP
  • MIN: 50 %FTP
  • MAX: 77 %FTP
Author:
ROUVY
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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.

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.

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