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Tempo Lifter 2 | TT's plan
Duration: 1:14:30
- AVG: 66 %FTP
- MIN: 45 %FTP
- MAX: 90 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
0:00
0:02
0:04
0:07
0:07
0:08
0:08
0:09
0:09
0:10
0:10
0:11
0:11
0:12
0:12
0:13
0:14
0:18
0:21
0:24
0:27
0:30
0:33
0:36
0:39
0:44
0:48
0:52
0:56
1:00
1:04
1:08
1:10
1:12
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72 | |
54 | |
36 | |
18 | |
0 |
time
%FTP
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 |
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0:00:10 | 0:00:08 | Welcome to the second workout week three called Tempo Lifter. |
0:01:00 | 0:00:08 | You have already had similar training in the first week. |
0:02:00 | 0:00:08 | So if you ride this plan regularly, you should know what to expect today. |
0:03:00 | 0:00:08 | The primary goal of this workout is to improve muscular endurance and metabolic efficiency. |
0:04:00 | 0:00:10 | This workout also helps to increase your lactate threshold... |
0:04:10 | 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 | 0:00:07 | The intensity has just begun to increase. |
0:09:35 | 0:00:06 | First pyramid down! |
0:10:00 | 0:00:08 | There is no time to rest. The resistance is increasing again! |
0:13:00 | 0:00:08 | Catch your breath and prepare for the intensity to come! |
0:14:00 | 0:00:07 | A four minute interval at 90% awaits you! |
0:14:20 | 0:00:06 | GO! GO! GO! |
0:18:30 | 0:00:07 | You managed that interval like a pro! |
0:19:00 | 0:00:08 | This was the highest intensity of this workout, now you will be riding at a tempo pace. |
0:19:20 | 0:00:07 | The intensity will slowly increase over the next twenty minutes. |
0:22:00 | 0:00:08 | The highest intensity will be 76%, so it should be sustainable pace. |
0:25:00 | 0:00:07 | Do not forget: Drink enough! |
0:25:30 | 0:00:08 | An electrolyte drink with plenty of minerals is the best option. |
0:28:00 | 0:00:08 | 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. |
0:34:30 | 0:00:07 | So keep going! |
0:37:20 | 0:00:07 | Maintain this intensity for another two minutes! |
0:39:30 | 0:00:08 | Now you have a well-deserved five minutes' rest. |
0:41:00 | 0:00:08 | During rest periods, it's recommended to increase your cadence. |
0:41:30 | 0:00:08 | By increasing your cadence, you are helping your muscles to relax. |
0:44:00 | 0:00:08 | After this rest period there will be another block of increasing intensity. |
0:47:00 | 0:00:08 | There will be a higher intensity interval in the middle of this block. |
0:48:00 | 0:00:08 | Focus on correct posture, no unnecessary movement! |
0:52:10 | 0:00:08 | Take a deep breath and get ready for the start of the interval. |
0:54:00 | 0:00:07 | You are doing great. Keep it up! |
0:56:30 | 0:00:08 | The interval is over! Now keep pedalling at this pace. |
0:58:00 | 0:00:07 | Remember to take small sips to stay hydrated. |
1:02:00 | 0:00:08 | Try to concentrate on pedalling at a steady pace and keeping a good posture. |
1:05:00 | 0:00:08 | Every unnecessary movement can cost you the energy you need. |
1:08:30 | 0:00:07 | Great job! You're done with all the intensity. |
1:10:00 | 0:00:08 | To cool down properly, pedal easily at a cadence that is comfortable for you. |
1:12:00 | 0:00:10 | After your workout, consume carbohydrates and protein to replenish your glycogen stores. This will help your muscles recover. |
1:14:00 | 0:00:08 | Hope you enjoyed today's training and look forward to the next one! |
Videoi
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LATEST RIDES ON WORKOUT
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