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Tempo Blocks 3 | Climber's plan
Duration: 1:30:00
- AVG: 68 %FTP
- MIN: 45 %FTP
- MAX: 140 %FTP
3
Difficulty
0
TSS
0
IF
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0:00
0:03
0:08
0:08
0:11
0:11
0:14
0:14
0:17
0:17
0:20
0:23
0:26
0:29
0:33
0:53
1:01
1:21
1:25
1:26
1:28
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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. Two sets of 20-minute tempo blocks follow, 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 at 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 | 0:00:08 | Welcome to this last workout in this plan called Tempo Blocks 3. |
| 0:00:30 | 0:00:08 | You have done similar trainings in the previous weeks of this plan. |
| 0:01:00 | 0:00:08 | So if you ride this plan regularly, you should know what to expect today. |
| 0:02:00 | 0:00:08 | Today's workout is divided into three parts. |
| 0:02:30 | 0:00:09 | The first part will be a warm-up to prepare you for the tempo blocks in the second part. |
| 0:03:00 | 0:00:09 | The warm-up of 20 minutes includes a couple of sprint openers to boost the blood flow to the muscles. |
| 0:03:30 | 0:00:08 | These sprints will increase in resistance with each one. |
| 0:05:00 | 0:00:07 | There will be four sprints in total. |
| 0:05:30 | 0:00:07 | Pedal at a cadence that is comfortable for you. |
| 0:06:00 | 0:00:07 | When the sprint interval starts, spin your legs as much as possible. |
| 0:07:00 | 0:00:08 | Don't hold back, give every sprint your best effort as there will be long enough rest periods afterwards. |
| 0:07:40 | 0:00:07 | Stay in a stable position and get ready to sprint! |
| 0:08:00 | 0:00:06 | GO!!! |
| 0:08:30 | 0:00:07 | The first sprint is over, three more to go. |
| 0:09:00 | 0:00:08 | Now just spin your legs easily, so you will be ready for the upcoming sprint. |
| 0:10:00 | 0:00:08 | The upcoming sprint is at 130% of your FTP, 5% higher than the previous sprint. |
| 0:11:10 | 0:00:06 | SPRINT! |
| 0:11:30 | 0:00:07 | These intervals are short and physically demanding. |
| 0:11:40 | 0:00:06 | But you are doing a great job! |
| 0:15:00 | 0:00:08 | A few minutes rest and then the final sprint is on. |
| 0:17:25 | 0:00:05 | Let's go for it! |
| 0:17:50 | 0:00:07 | Well done! All sprints completed! |
| 0:21:00 | 0:00:08 | Now you have a few steps with changing resistance before the first tempo block. |
| 0:22:00 | 0:00:08 | You should maintain a steady pace throughout the tempo block. |
| 0:25:00 | 0:00:09 | When riding at a steady pace, it is important to maintain the correct riding position to avoid injury. |
| 0:25:30 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting correctly on the bike. |
| 0:26:00 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:26:30 | 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. |
| 0:30:00 | 0:00:08 | The first tempo block will start in a few minutes. |
| 0:32:55 | 0:00:07 | Are you ready? Let's get started! |
| 0:34:00 | 0:00:07 | Stay seated and keep a steady pace. |
| 0:38:00 | 0:00:08 | Tempo is a very useful zone to train in. |
| 0:38:30 | 0:00:10 | Tempo riding is the highest intensity you can sustain for a prolonged period of time without accumulating excessive levels of fatigue. |
| 0:39:00 | 0:00:08 | This is why it's ideal to include this type of training into your schedule at least once a week. |
| 0:43:00 | 0:00:07 | Halfway there! |
| 0:47:00 | 0:00:07 | Stay hydrated: Drink regularly! |
| 0:47:30 | 0:00:07 | An electrolyte drink with plenty of minerals is the best option. |
| 0:50:00 | 0:00:08 | Just hold on for the last few minutes! |
| 0:53:10 | 0:00:05 | Well done! |
| 0:53:30 | 0:00:07 | The first tempo block is behind you. |
| 0:54:00 | 0:00:08 | Now you have some time for rest before the second tempo interval. |
| 0:55:00 | 0:00:08 | The second interval is exactly the same as the first, so you should know what to expect. |
| 1:00:30 | 0:00:08 | Hope you are well rested so we can move on to the final tempo block. |
| 1:01:00 | 0:00:06 | Let's go! |
| 1:04:00 | 0:00:08 | Set a pace that is comfortable for you and that you can manage for twenty minutes. |
| 1:06:00 | 0:00:07 | Recommended cadence is around 90 rpm. |
| 1:10:00 | 0:00:07 | Stay hydrated: Drink regularly! |
| 1:14:00 | 0:00:08 | At this intensity, you should still be able to talk. |
| 1:18:00 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting correctly on the bike. |
| 1:20:00 | 0:00:07 | Last minute ahead! |
| 1:21:10 | 0:00:07 | Great job!! |
| 1:22:00 | 0:00:07 | For the next eight minutes, just pedal easily to cool down. |
| 1:26:00 | 0:00:12 | To help your muscles get stronger and recover quicker you will benefit by having a protein shake with some carbohydrates straight after your workout. |
| 1:29:00 | 0:00:08 | Well done for completing this plan! |
Videoi
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LATEST RIDES ON WORKOUT
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