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Tempo Blocks | Climber's plan
Duration: 0:59:00
- AVG: 65 %FTP
- MIN: 46 %FTP
- MAX: 130 %FTP
2
Difficulty
0
TSS
0
IF
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0:00
0:03
0:07
0:10
0:10
0:13
0:13
0:16
0:16
0:19
0:22
0:25
0:28
0:31
0:51
0:54
0:55
0:57
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104 | |
78 | |
52 | |
26 | |
0 |
time
%FTP
Description of workout
The warm-up of 14 minutes includes a couple of sprint openers to boost the blood flow to the muscles. A 20-minute tempo block follows this, and then a cool down.
Tempo riding is the highest intensity you can sustain for a prolonged period without accumulating excessive levels of fatigue in the legs, and it is the upper limit of your aerobic system expenditure. Tempo is generally 76–90% of your FTP (Functional Threshold Power).
Tempo riding is the highest intensity you can sustain for a prolonged period without accumulating excessive levels of fatigue in the legs, and it is the upper limit of your aerobic system expenditure. Tempo is generally 76–90% of your FTP (Functional Threshold Power).
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to today's workout called Tempo Blocks – Endurance Builder. |
| 0:01:00 | 0:00:07 | Today's workout is divided into two parts. |
| 0:02:00 | 0:00:07 | The first part will be a warm-up to prepare you for the tempo block in the second part. |
| 0:03:00 | 0:00:08 | The warm-up of 14 minutes includes a couple of sprint openers to boost the blood flow to the muscles. |
| 0:04:00 | 0:00:07 | These sprints will increase in resistance with each one. |
| 0:05:00 | 0:00:07 | Pedal at a cadence that is comfortable for you. |
| 0:08:00 | 0:00:08 | When the sprint interval starts, spin your legs as much as possible. |
| 0:09:00 | 0:00:09 | Don't hold back, give every sprint your best effort as there will be long enough rest periods afterwards. |
| 0:09:50 | 0:00:08 | Stay in a stable position and get ready to sprint! |
| 0:10:00 | 0:00:05 | GO!!! |
| 0:10:30 | 0:00:07 | The first sprint is over, two more to go. |
| 0:11:00 | 0:00:08 | Now just spin your legs easily, so you will be ready for the upcoming sprint. |
| 0:12:00 | 0:00:08 | The upcoming sprint is at 125% of your FTP, 10% higher than the previous sprint. |
| 0:13:10 | 0:00:06 | SPRINT! |
| 0:14:00 | 0:00:08 | These intervals are short but still physically demanding. |
| 0:14:10 | 0:00:07 | But you are doing a great job! |
| 0:15:00 | 0:00:08 | A few minutes' rest and then the final sprint is on. |
| 0:16:15 | 0:00:06 | Let's go for it! |
| 0:17:00 | 0:00:07 | Well done! All sprints completed! |
| 0:19:00 | 0:00:08 | Now you have a few steps with changing resistance before the tempo block. |
| 0:19:30 | 0:00:08 | In this part you will be recovering, but on a resistance that will not allow your heart rate to drop too much. |
| 0:25:00 | 0:00:07 | You should keep a steady pace in the tempo block. |
| 0:25:30 | 0:00:09 | When riding at a steady pace, it is important to maintain the correct riding position to avoid injury. |
| 0:26:00 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting correctly on the bike. |
| 0:26:30 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:27:00 | 0:00:10 | For optimal performance, let your hands rest lightly on top of the handlebars and allow your core and body to provide stability. |
| 0:29:00 | 0:00:08 | The tempo block will start in a few minutes. |
| 0:31:30 | 0:00:07 | Are you ready? Let's get started! |
| 0:33:00 | 0:00:07 | Stay seated and keep a steady pace. |
| 0:36:00 | 0:00:07 | Tempo is a very useful zone to train in. |
| 0:37:00 | 0:00:10 | Tempo riding is the highest intensity you can sustain for a prolonged period of time without accumulating excessive levels of fatigue. |
| 0:37:30 | 0:00:08 | This is why it's ideal to include this type of training into your schedule at least once a week. |
| 0:41:30 | 0:00:06 | Halfway there! |
| 0:45:00 | 0:00:07 | Stay hydrated: Drink regularly! |
| 0:45:10 | 0:00:07 | An electrolyte drink with plenty of minerals is the best option. |
| 0:48:00 | 0:00:07 | You're making progress every second - keep it up! |
| 0:49:30 | 0:00:07 | Just hold on for the last two minutes! |
| 0:51:25 | 0:00:05 | 5...4...3...2...1... |
| 0:52:00 | 0:00:06 | Great job! |
| 0:53:00 | 0:00:08 | Ride this section at a relaxed cadence that is comfortable for you. |
| 0:55:00 | 0:00:07 | The longer the cool down, the better your recovery will be. |
| 0:56:00 | 0:00:08 | Make sure to stretch and loosen up any tight muscles after this workout. |
| 0:58:00 | 0:00:08 | Well done for completing this workout! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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