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Tempo Hills | Climber's plan
Duration: 1:10:30
- AVG: 67 %FTP
- MIN: 45 %FTP
- MAX: 145 %FTP
Sharing level: Public workout
2
Difficulty
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Description of workout
In this workout, you will be conditioning your body to ride at a higher but sustainable intensity in your tempo zone on a climb over a moderate distance in your aerobic zone.
After a warm-up, you will do four short, sharp, high-intensity intervals followed by four sets of tempo blocks, followed by a cooldown.
After a warm-up, you will do four short, sharp, high-intensity intervals followed by four sets of tempo blocks, followed by a cooldown.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the second workout of this plan called Tempo Hills. |
| 0:01:00 | 0:00:08 | Let's start this training as usual. Let's warm up! |
| 0:02:00 | 0:00:10 | In this workout, you will be conditioning your body to ride at a higher but sustainable intensity in your tempo zone on a climb. |
| 0:03:00 | 0:00:08 | The glycolytic system is one of the body's three primary energy systems. |
| 0:03:20 | 0:00:09 | It is particularly active during moderate to high-intensity efforts lasting from about 30 seconds to several minutes... |
| 0:03:30 | 0:00:07 | ...and you will activate it today! |
| 0:05:00 | 0:00:08 | Now focus on a structured warm-up designed to wake up your muscles. |
| 0:07:00 | 0:00:08 | There will be four short sprints with gradually increasing resistance. |
| 0:09:00 | 0:00:08 | By now your body should be ready for the sprints. |
| 0:09:30 | 0:00:09 | When sprinting: Increase your cadence as much as possible. |
| 0:10:00 | 0:00:06 | SPRINT! |
| 0:11:00 | 0:00:08 | You don't have much time to rest, so catch your breath quickly. Then get ready for another sprint! |
| 0:14:00 | 0:00:05 | GO! |
| 0:15:30 | 0:00:06 | You're doing great! |
| 0:16:20 | 0:00:08 | These sprints were the most intense part of the training session. |
| 0:17:00 | 0:00:08 | Now get ready for the hills to come! |
| 0:17:20 | 0:00:08 | You will do four short, sharp, high-intensity intervals. |
| 0:17:40 | 0:00:07 | Each interval lasts six minutes. |
| 0:18:00 | 0:00:08 | Now that the resistance is increasing, reduce your cadence to 75-85 rpm. |
| 0:21:00 | 0:00:06 | Halfway there! |
| 0:23:00 | 0:00:07 | Stay hydrated: Drink regularly! |
| 0:24:10 | 0:00:06 | Well done! |
| 0:24:40 | 0:00:07 | Increase your cadence to at least 85rpm. |
| 0:25:00 | 0:00:07 | Now you can rest for few minutes. |
| 0:26:50 | 0:00:08 | Reduce your cadence back to 75rpm as the second interval is about to starts. |
| 0:29:00 | 0:00:07 | You're making progress every second - keep it up! |
| 0:31:00 | 0:00:07 | Just hold on for the last two minutes! |
| 0:33:10 | 0:00:06 | Two intervals down, two more to go! |
| 0:33:30 | 0:00:08 | Now you have a longer rest period before the last two intervals. |
| 0:33:40 | 0:00:08 | Don't forget to increase your cadence between intervals! |
| 0:37:00 | 0:00:08 | It is extremely important to have a good body posture during these intervals. |
| 0:37:20 | 0:00:08 | You should be in a stable position, no rocking. |
| 0:37:40 | 0:00:08 | Keep a light hold on the bars and pedal in full circles. |
| 0:43:00 | 0:00:08 | Hope you feel strong enough to tackle another interval... |
| 0:43:10 | 0:00:07 | ....because it starts in a few seconds! |
| 0:45:00 | 0:00:08 | You've got this - believe in yourself and keep going. |
| 0:46:30 | 0:00:07 | Make sure to drink enough water! |
| 0:48:00 | 0:00:07 | Keep a steady pace! |
| 0:49:40 | 0:00:06 | Amazing! |
| 0:50:30 | 0:00:06 | Just one more interval to go. |
| 0:52:10 | 0:00:07 | Take a deep breath and be ready to go! |
| 0:54:00 | 0:00:07 | You are doing great. Keep it up! |
| 0:56:00 | 0:00:08 | Focus on maintaining a steady pace and breathing rhythm. |
| 0:57:30 | 0:00:07 | Last minute ahead! |
| 0:59:00 | 0:00:07 | The main intervals are over! |
| 1:00:00 | 0:00:08 | Now you have one last interval of four sets of tempo blocks. |
| 1:02:00 | 0:00:08 | From now on, the resistance will only decrease. |
| 1:05:30 | 0:00:07 | Congratulations! You did an excellent job. |
| 1:06:00 | 0:00:08 | Keep your cadence between 80-90rpm for the next twenty minutes to cool down. |
| 1:07:00 | 0:00:08 | The longer the cool down, the better your recovery will be. |
| 1:08:00 | 0:00:08 | Pedal easy at a cadence that is comfortable for you to maintain. |
| 1:10:00 | 0:00:09 | Hope you enjoyed today's training and 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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Duration | TSS | IF | Type of device | ||
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| There are no rides on this workout | |||||||