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Tempo Blocks 2 | Climber's plan
Duration: 1:10:00
- AVG: 67 %FTP
- MIN: 45 %FTP
- MAX: 140 %FTP
2
Difficulty
0
TSS
0
IF
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0:00
0:03
0:07
0:07
0:10
0:10
0:13
0:13
0:16
0:16
0:19
0:22
0:25
0:28
0:31
1:01
1:05
1:06
1:08
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112 | |
84 | |
56 | |
28 | |
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 30-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 between 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 between 76–90% of your FTP (Functional Threshold Power).
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:09 | Welcome to the third workout of the second week called Tempo Blocks – Endurance Builder 2. |
| 0:01:00 | 0:00:08 | You have done similar training in the previous week. |
| 0:01:30 | 0:00:08 | So if you ride this plan regularly, you should know what to expect today. |
| 0:02:00 | 0:00:07 | Today's workout is divided into two parts. |
| 0:02:30 | 0:00:08 | 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 20 minutes includes a couple of sprint openers to boost the blood flow to the muscles. |
| 0:03:30 | 0:00:07 | These sprints will increase in resistance with each one. |
| 0:04:00 | 0:00:06 | There will be four sprints in total. |
| 0:04:30 | 0:00:07 | Pedal at a cadence that is comfortable for you. |
| 0:05:00 | 0:00:08 | When the sprint interval starts, spin your legs as much as possible. |
| 0:06:00 | 0:00:09 | Don't hold back, give every sprint your best effort as there will be long enough rest periods afterwards. |
| 0:06:30 | 0:00:07 | Stay in a stable position and get ready to sprint! |
| 0:07:00 | 0:00:05 | GO!!! |
| 0:07:30 | 0:00:07 | The first sprint is over, three more to go. |
| 0:08:00 | 0:00:08 | Now just spin your legs easily, so you will be ready for the upcoming sprint. |
| 0:09:00 | 0:00:08 | The upcoming sprint is at 130% of your FTP, 5% higher than the previous sprint. |
| 0:10:10 | 0:00:06 | SPRINT! |
| 0:11:00 | 0:00:07 | These intervals are short but still physically demanding. |
| 0:11:10 | 0:00:06 | But you are doing a great job! |
| 0:14:00 | 0:00:07 | A few minutes' rest and then the final sprint is on. |
| 0:16:10 | 0:00:06 | Let's go for it! |
| 0:17:00 | 0:00:07 | Well done! All sprints completed! |
| 0:18:00 | 0:00:08 | Now you have a few steps with changing resistance before the tempo block. |
| 0:18:30 | 0:00:08 | In this part you will be resting, but on a resistance that will not allow your heart rate to drop too much. |
| 0:23:00 | 0:00:08 | You should maintain a steady pace throughout the tempo block. |
| 0:23:30 | 0:00:08 | When riding at a steady pace, it is important to maintain the correct riding position to avoid injury. |
| 0:24:00 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting correctly on the bike. |
| 0:24:30 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:25:00 | 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 | 0:00:07 | The tempo block will start in a few minutes. |
| 0:31:30 | 0:00:07 | Are you ready? Let's get started! |
| 0:35:00 | 0:00:07 | Stay seated and keep a steady pace. |
| 0:41:00 | 0:00:07 | Tempo is a very useful zone to train in. |
| 0:41:30 | 0:00:10 | Tempo riding is the highest intensity you can sustain for a prolonged period of time without accumulating excessive levels of fatigue. |
| 0:42:00 | 0:00:08 | This is why it's ideal to include this type of training into your schedule at least once a week. |
| 0:46:40 | 0:00:06 | Halfway there! |
| 0:50:00 | 0:00:07 | Stay hydrated: Drink regularly! |
| 0:50:10 | 0:00:07 | An electrolyte drink with plenty of minerals is the best option. |
| 0:54:00 | 0:00:07 | You're making progress every second - keep it up! |
| 0:58:00 | 0:00:07 | Just hold on for the last few minutes! |
| 1:01:35 | 0:00:05 | 5...4...3...2...1... |
| 1:02:00 | 0:00:06 | Great job! |
| 1:03:00 | 0:00:08 | Ride at a comfortable cadence while recovering. |
| 1:05:00 | 0:00:08 | The longer the cool down, the better your recovery will be. |
| 1:07:00 | 0:00:08 | Make sure to stretch and loosen up any tight muscles after this workout. |
| 1:09:00 | 0:00:08 | Hope you enjoyed today's training and see you soon! |
Videoi
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