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Tempo Endurance 2 | Climber's plan
Duration: 1:18:30
- AVG: 66 %FTP
- MIN: 45 %FTP
- MAX: 90 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
0:00
0:03
0:06
0:09
0:12
0:15
0:19
0:27
0:33
0:41
0:47
0:55
1:01
1:02
1:03
1:04
1:06
1:07
1:08
1:09
1:11
1:12
1:13
1:15
1:16
|
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 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! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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