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Tempo Endurance 3 | Climber's plan
Duration: 1:32:00
- AVG: 67 %FTP
- MIN: 45 %FTP
- MAX: 90 %FTP
3
Difficulty
0
TSS
0
IF
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0:00
0:03
0:06
0:09
0:12
0:15
0:19
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0:22
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0:34
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0:50
0:56
1:06
1:12
1:13
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1:18
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1:22
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1:27
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1:30
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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 |
|---|
| 0:00:10 | 0:00:08 | Welcome to the first workout of week four, called Tempo Endurance 3. |
| 0:01:00 | 0:00:08 | This workout has been in this plan a few times before. |
| 0:02:00 | 0:00:08 | Some workouts will appear several times in this plan, but each week they will get harder. |
| 0:02:30 | 0:00:08 | This workout is no exception, so be prepared for more intensity than last time. |
| 0:03:00 | 0:00:08 | Let's start with a nineteen-minute warm-up. |
| 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! |
| 0:09:00 | 0:00:07 | The main part consists of two types of intervals. |
| 0:09:30 | 0:00:07 | There will be two high-intensity short intervals at the start. |
| 0:10:00 | 0:00:08 | This is followed by three ten minute intervals at 83% FTP, followed by six minutes of rest. |
| 0:12:30 | 0:00:07 | You have just 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, complete focus on the upcoming intervals! |
| 0:18:50 | 0:00:07 | Increase your cadence to 110-120rpm and go! |
| 0:20:30 | 0:00:06 | First interval done! |
| 0:21:00 | 0:00:07 | Catch your breath and get ready for the second interval! |
| 0:23:00 | 0:00:07 | Well done! Now the long tempo intervals begin. |
| 0:24:10 | 0:00:08 | The first interval has just started and you can feel the resistance increasing. |
| 0:29:00 | 0:00:08 | Pedal at a comfortable cadence and keep a steady pace! |
| 0:34:10 | 0:00:06 | First interval done! |
| 0:35:00 | 0:00:08 | Now let your legs rest a little, but be prepared for another interval to come! |
| 0:37:00 | 0:00:08 | At around 80% of your FTP, the body's main source of energy is fat. |
| 0:37:20 | 0:00:08 | Which means that this workout is also a great way to burn fat. |
| 0:39:50 | 0:00:08 | The next interval is about to start! |
| 0:43:00 | 0:00:07 | You are back to an intensity of 83% of your FTP. |
| 0:47:00 | 0:00:08 | Regular hydration is important for this type of training. Stay hydrated! |
| 0:50:30 | 0:00:07 | Well done! Two intervals down, one to go! |
| 0:52:00 | 0:00:07 | You probably sweat a lot when you ride indoors. |
| 0:52:30 | 0:00:08 | As you sweat, you lose water and minerals from your body. |
| 0:53:00 | 0:00:08 | So you need to make sure you keep yourself properly hydrated. |
| 0:54:00 | 0:00:08 | It is ideal to take sips every couple of minutes. |
| 0:55:50 | 0:00:07 | Another interval is coming! |
| 1:00:00 | 0:00:07 | You are doing an amazing job! |
| 1:03:00 | 0:00:08 | These are not high intensity intervals, but you can feel your legs burning. |
| 1:06:20 | 0:00:07 | The long tempo intervals are over! |
| 1:08:00 | 0:00:08 | Now only the short high intensity intervals remain. |
| 1:09:00 | 0:00:08 | This part consists of six one-minute intervals. |
| 1:11:00 | 0:00:06 | Get ready! |
| 1:11:50 | 0:00:08 | Keep your cadence between 100-110rpm! |
| 1:13:30 | 0:00:07 | Amazing! First interval done. |
| 1:16:00 | 0:00:08 | You don't have much time to rest, so catch your breath and get ready for the next interval! |
| 1:18:30 | 0:00:06 | Remember to drink! |
| 1:21:50 | 0:00:07 | Ready? Let's get to work! |
| 1:24:00 | 0:00:07 | You are unstoppable, keep going! |
| 1:26:00 | 0:00:07 | Congratulations! All the intensity done! |
| 1:28:00 | 0:00:07 | Now only the cool down remains. |
| 1:30:00 | 0:00:08 | For the next few minutes, just pedal at a steady cadence. |
| 1:31:00 | 0:00:07 | 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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