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Tempo Endurance 2 | Climber's plan

Duration: 1:18:30
  • AVG: 66 %FTP
  • MIN: 45 %FTP
  • MAX: 90 %FTP
Author:
ROUVY
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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
0:00:10 0:00:08 Welcome to the first workout of week three, called Tempo Endurance 2.
0:01:00 0:00:08 This workout was already in this plan in the second week.
0:01:30 0:00:08 Some workouts will appear several times in this plan, but each week they will get harder.
0:02:00 0:00:08 Be prepared for more intensity than the first time you did this workout.
0:03:00 0:00:07 Let's start by warming up for fifteen minutes.
0:04:00 0:00:07 There are four steps up to 78% of your FTP.
0:05:00 0:00:08 This part will help your muscles prepare for the hard part of the workout.
0:06:00 0:00:08 After warming up, you will be ready to crush the upcoming intervals!
0:07:00 0:00:07 The main part consists of two types of intervals.
0:08:00 0:00:09 The first part consists of three eight-minute intervals at 83% FTP, followed by six minutes of rest.
0:12:30 0:00:08 You have just reached the highest intensity of the warm-up.
0:15:10 0:00:07 Well done! Warm-up completed!
0:17:00 0:00:07 Now full focus on the upcoming intervals!
0:19:00 0:00:08 The first interval has just started and you can feel the resistance increasing.
0:23:00 0:00:08 Pedal at 80RPM and keep a steady pace!
0:27:10 0:00:06 First interval done!
0:28:00 0:00:08 Now let your legs recover a little, but be prepared for another interval to come!
0:30:00 0:00:08 At around 80% of your FTP, the body's main source of energy is fat.
0:30:10 0:00:08 Which means that this workout is also a great way to burn fat.
0:32:30 0:00:07 The next interval is about to start!
0:33:30 0:00:07 You are back to 83% of your FTP.
0:38:00 0:00:08 Regular hydration is important for this type of training. Stay hydrated!
0:41:10 0:00:07 Well done! Two intervals down, one to go!
0:42:00 0:00:08 You probably sweat a lot when you ride indoors.
0:42:30 0:00:08 As you sweat, you lose water and minerals from your body.
0:43:00 0:00:08 And that is why you need to make sure you keep yourself properly hydrated.
0:43:30 0:00:08 It is ideal to take sips every couple of minutes.
0:46:40 0:00:06 Another interval is coming!
0:49:00 0:00:07 You are doing an amazing job!
0:51:00 0:00:07 These are not high intensity intervals, but you may feel your legs burning.
0:53:00 0:00:08 Only a few minutes left before the third interval ends!
0:55:10 0:00:08 The first part of the intervals is over!
0:56:00 0:00:08 Only the second part of the intervals remains.
0:56:20 0:00:08 This part consists of five short intervals.
0:56:40 0:00:08 They last one minute at 85%.
1:00:40 0:00:06 Get ready!
1:00:50 0:00:08 Throughout the interval, keep your cadence between 100-110rpm!
1:02:10 0:00:07 Amazing! First interval done.
1:02:30 0:00:08 You don't have much time to rest, so catch your breath and get ready for the next interval!
1:04:00 0:00:06 Remember to drink!
1:05:40 0:00:07 Ready? Let's get to work!
1:06:20 0:00:07 Cadence around 100 rpm!
1:07:30 0:00:06 Remember to drink!
1:07:40 0:00:08 It helps keep your body well hydrated and prevents overheating.
1:10:50 0:00:08 You are unstoppable, keep going!
1:12:30 0:00:07 Congratulations, you made it!
1:13:00 0:00:07 Now only the cool down remains.
1:14:00 0:00:08 For the next four minutes pedal at a comfortable cadence.
1:18:00 0:00:08 Looking forward to the next workout with you!

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