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Tempo with Bursts
Duration: 1:31:00
- AVG: 81 %FTP
- MIN: 65 %FTP
- MAX: 120 %FTP
Sharing level: Public workout
5
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48 | |
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%FTP
Description of workout
Another classic designed by Hunter Allen. This is riding at tempo- 83% and then doing a burst at 120% of your FTP for 20 seconds and recovering back to tempo. It's a perfect workout to do in order to help improve your aerobic capacity and also even give you a little benefit at your FTP.
Warm-up:10 minutes steady and smooth, getting the legs going.
After you are warmed up, do (1) 3 minute effort all out to get the carbon out of the legs, shoot for 115-120% of your FTP, or 220-230 watts.
Then do (5) x 1 minute fast pedaling intervals with 1 minute rest between each.
Then do 60minutes at Tempo pace, NOT race pace, but a notch below uncomfortable, but do-able.
Tempo Pace is 76-90% of FTP, and today, you'll do right in the middle at 83%.
Within this 60minutes, do 20 bursts to 120% of FTP and hold there for 20seconds, then recover to previous pace.
CD: Cool-down for at least 10 minutes.
Another great workout today. Riding at your tempo pace is so great for you, it will really make you faster and faster!
Warm-up:10 minutes steady and smooth, getting the legs going.
After you are warmed up, do (1) 3 minute effort all out to get the carbon out of the legs, shoot for 115-120% of your FTP, or 220-230 watts.
Then do (5) x 1 minute fast pedaling intervals with 1 minute rest between each.
Then do 60minutes at Tempo pace, NOT race pace, but a notch below uncomfortable, but do-able.
Tempo Pace is 76-90% of FTP, and today, you'll do right in the middle at 83%.
Within this 60minutes, do 20 bursts to 120% of FTP and hold there for 20seconds, then recover to previous pace.
CD: Cool-down for at least 10 minutes.
Another great workout today. Riding at your tempo pace is so great for you, it will really make you faster and faster!
Videoi
This workout is not synchronized with specific video content.
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