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Tempo Endurance | Climber's plan
Duration: 1:10:00
- AVG: 65 %FTP
- MIN: 45 %FTP
- MAX: 90 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
0:00
0:03
0:06
0:09
0:12
0:15
0:19
0:25
0:31
0:37
0:43
0:49
0:55
0:56
0:57
0:58
1:00
1:01
1:02
1:03
1:05
1:06
1:08
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72 | |
54 | |
36 | |
18 | |
0 |
time
%FTP
Description of workout
Bring a bit of intensity into your shorter time-crunched rides to not only deliver a more significant training load necessary for better climbing but also be beneficial for time-efficient training.
Workout instructions
Time from start | Show time | Text |
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0:00:10 | 0:00:08 | Welcome to the first workout of the week two called Tempo endurance. |
0:01:00 | 0:00:07 | Today's training will improve your climbing skills. |
0:02:00 | 0:00:07 | First, you will warm up for fifteen minutes. |
0:03:00 | 0:00:07 | There are four steps up to 78% of your FTP. |
0:04:00 | 0:00:08 | This part will help your muscles prepare for the hard part of the workout. |
0:05:00 | 0:00:08 | Once you've finished warming up, you're ready to get started. |
0:07:00 | 0:00:08 | The main part consists of two types of intervals. |
0:07:30 | 0:00:08 | The first part consists of three six-minute intervals at 90% FTP, followed by six minutes of rest. |
0:13:00 | 0:00:08 | You have already reached the highest intensity of the warm-up. |
0:15:10 | 0:00:07 | Well done! Warm-up completed! |
0:18:00 | 0:00:07 | Now full focus on the upcoming intervals! |
0:20:00 | 0:00:08 | The first interval has just started and you can feel the resistance increasing. |
0:22:00 | 0:00:08 | Pedal at a comfortable cadence and keep a steady pace! |
0:25:10 | 0:00:07 | First interval done! |
0:26:00 | 0:00:08 | Now let your legs rest a little, but be prepared for another interval to come! |
0:28:00 | 0:00:08 | At around 80% of your FTP, the body's main source of energy is fat. |
0:28:30 | 0:00:08 | This means that this workout is also a great way to burn fat. |
0:30:10 | 0:00:07 | The next interval is about to start! |
0:31:10 | 0:00:07 | You are back to 83% of your FTP. |
0:34:00 | 0:00:08 | Regular hydration is important for this type of training! |
0:37:10 | 0:00:08 | Well done! Two intervals down, one to go! |
0:39:00 | 0:00:08 | You can sweat a lot because your body is burning fat. |
0:39:20 | 0:00:08 | You lose water and minerals through sweating. |
0:39:40 | 0:00:08 | This is the reason why you need to keep yourself properly hydrated. |
0:40:00 | 0:00:08 | It is ideal to take sips every couple of minutes. |
0:42:30 | 0:00:07 | Another interval is coming! |
0:44:00 | 0:00:07 | You are doing an amazing job! |
0:45:30 | 0:00:08 | These are not high intensity intervals, but you can feel your legs burning. |
0:47:00 | 0:00:08 | Only a few minutes left before the third interval ends! |
0:49:10 | 0:00:08 | The first part of the intervals is over! |
0:50:00 | 0:00:08 | Only the second part of the intervals remains. |
0:51:00 | 0:00:08 | This part consists of four short intervals. |
0:52:00 | 0:00:07 | They last one minute at 90%. |
0:54:30 | 0:00:06 | Get ready! |
0:55:00 | 0:00:08 | Keep your cadence between 100-110rpm! |
0:56:10 | 0:00:06 | Amazing! First interval done. |
0:57:00 | 0:00:08 | You don't have much time to rest, so catch your breath and get ready for the next interval! |
0:58:00 | 0:00:07 | Remember to drink! |
0:59:00 | 0:00:07 | Ready? Let's get to work! |
1:01:00 | 0:00:07 | Cadence around 100 rpm! |
1:03:00 | 0:00:07 | You are unstoppable, keep going! |
1:04:00 | 0:00:08 | The intense part is over, only the cool down remains. |
1:05:00 | 0:00:08 | For the next five minutes, just pedal at a steady cadence around 90 rpm. |
1:09:00 | 0:00:08 | It was great to see you doing your best today! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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