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Tempo Lifter | TT's plan
Duration: 1:08:00
- AVG: 65 %FTP
- MIN: 45 %FTP
- MAX: 90 %FTP
Sharing level: Public workout
2
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Description of workout
Set a Tempo pace at a steady and sustainable speed in your next TT, and shine confidently in your ability to put down the power from start to finish.
Tempo endurance training is a crucial component of a cyclist's training regimen, focusing on sustained efforts at a challenging yet manageable intensity to improve endurance and efficiency on the bike.
The primary goal is to improve muscular endurance, allowing you to sustain a relatively high speed for longer without fatigue.
TIP: If you are a Time Trialist, you can use your TT bike to allow your muscles to get used to the position on the bike.
Tempo endurance training is a crucial component of a cyclist's training regimen, focusing on sustained efforts at a challenging yet manageable intensity to improve endurance and efficiency on the bike.
The primary goal is to improve muscular endurance, allowing you to sustain a relatively high speed for longer without fatigue.
TIP: If you are a Time Trialist, you can use your TT bike to allow your muscles to get used to the position on the bike.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the second workout of this plan called Tempo Lifter |
| 0:01:00 | 0:00:08 | Today's workout focuses on sustained effort at a challenging yet manageable intensity to improve endurance. |
| 0:02:00 | 0:00:08 | The primary goal is to improve muscular endurance and metabolic efficiency. |
| 0:03:00 | 0:00:09 | This workout also helps to increase your lactate threshold... |
| 0:03:10 | 0:00:10 | The lactate threshold is the intensity at which lactate starts to accumulate in the blood faster than it can be removed. |
| 0:05:00 | 0:00:08 | Today's workout starts with two pyramids of increasing intensity. |
| 0:06:00 | 0:00:07 | Maintain a cadence that is comfortable for you. |
| 0:07:00 | 0:00:06 | The intensity has just begun to increase. |
| 0:09:00 | 0:00:06 | First pyramid down! |
| 0:09:10 | 0:00:08 | There is no time to rest. The resistance is increasing again! |
| 0:12:10 | 0:00:08 | Catch your breath and prepare for the intensity to come! |
| 0:13:00 | 0:00:07 | A four minute interval at 90% awaits you! |
| 0:16:00 | 0:00:06 | GO! GO! GO! |
| 0:18:00 | 0:00:07 | You managed that interval like a pro! |
| 0:19:00 | 0:00:09 | This was the highest intensity of this workout, now you will be riding at a tempo endurance pace. |
| 0:20:00 | 0:00:08 | The intensity will slowly increase over the next twenty minutes. |
| 0:21:00 | 0:00:08 | The highest intensity will be 76%, so it should be sustainable pace. |
| 0:24:00 | 0:00:06 | Do not forget: Drink enough! |
| 0:24:30 | 0:00:07 | An electrolyte drink with plenty of minerals is the best option. |
| 0:27:00 | 0:00:07 | You are already pedalling at 66% of your FTP. |
| 0:30:00 | 0:00:08 | Imagine you are riding a time trial, so you have to keep a steady pace! |
| 0:34:00 | 0:00:08 | If you will be able to complete this entire workout, it will help improve your performance. |
| 0:34:10 | 0:00:06 | So keep going! |
| 0:36:50 | 0:00:08 | Maintain this intensity for another two minutes! |
| 0:39:00 | 0:00:07 | Now you have a well-deserved five minutes' rest. |
| 0:40:00 | 0:00:08 | During rest periods, it's recommended to increase your cadence. |
| 0:40:30 | 0:00:08 | By increasing your cadence, you are helping your muscles to relax. |
| 0:42:00 | 0:00:08 | After this rest period there will be another block of increasing intensity. |
| 0:43:00 | 0:00:08 | There will be a higher intensity interval in the middle of this block. |
| 0:46:00 | 0:00:07 | Focus on correct posture, no unnecessary movement! |
| 0:49:40 | 0:00:08 | Take a deep breath and get ready for the start of the interval. |
| 0:51:00 | 0:00:07 | You are doing great. Keep it up! |
| 0:53:00 | 0:00:08 | The interval is over! Now keep pedalling at this pace. |
| 0:56:00 | 0:00:08 | Remember to take small sips to stay hydrated. |
| 0:58:00 | 0:00:08 | Try to concentrate on pedalling at a steady pace and keeping a good posture. |
| 0:58:10 | 0:00:08 | Every unnecessary movement can cost you the energy you need. |
| 1:02:00 | 0:00:07 | Great job! You're done with all the intensity. |
| 1:04:00 | 0:00:08 | To cool down properly, pedal easy at a cadence that is comfortable for you. |
| 1:06:00 | 0:00:12 | After your workout, consume carbohydrates and protein to replenish your glycogen stores. This will help your muscles recover. |
| 1:07:00 | 0:00:08 | See you soon at the sprint training. That is next on the schedule! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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