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Tempo Lifter 3 | TT's plan
Duration: 1:18:00
- 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
0:06
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
0:17
0:20
0:23
0:26
0:29
0:32
0:35
0:38
0:43
0:48
0:53
0:56
1:01
1:06
1:11
1:14
1:16
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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 today's workout in this plan called Tempo Lifter 3. |
0:01:00 | 0:00:07 | You have had similar trainings in previous weeks. |
0:01:30 | 0:00:08 | So if you ride this plan regularly, you should know what to expect today. |
0:02:00 | 0:00:08 | The primary goal of this workout is to improve muscular endurance and metabolic efficiency. |
0:02:50 | 0:00:10 | This workout also helps to increase your lactate threshold... |
0:03:00 | 0:00:09 | The lactate threshold is the intensity at which lactate starts to accumulate in the blood faster than it can be removed. |
0:04:00 | 0:00:08 | Today's workout starts with two pyramids of increasing intensity. |
0:05:00 | 0:00:08 | Maintain a cadence that is comfortable for you. |
0:06:40 | 0:00:07 | The intensity has just started to increase! |
0:09:05 | 0:00:06 | First pyramid down! |
0:09:30 | 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! |
0:13:30 | 0:00:08 | A four minute interval at 90% awaits you! |
0:13:50 | 0:00:06 | GO! GO! GO! |
0:18:00 | 0:00:08 | You managed that interval like a pro! |
0:18:30 | 0:00:08 | This interval was the highest intensity of this workout. |
0:19:00 | 0:00:08 | The intensity will slowly increase over the next twenty minutes. |
0:19:30 | 0:00:07 | It should be sustainable pace. |
0:20:00 | 0:00:08 | But be prepared for the high intensity interval in the middle of this part. |
0:23:50 | 0:00:07 | Do not forget: Drink enough! |
0:24:00 | 0:00:08 | An electrolyte drink with plenty of minerals is the best option. |
0:27:00 | 0:00:08 | You are already pedalling at 66% of your FTP. |
0:28:00 | 0:00:08 | Imagine you are riding a time trial, so you have to keep a steady pace! |
0:29:30 | 0:00:07 | The interval is about to start! |
0:29:40 | 0:00:08 | It will be three minutes of intensity, you can do it! |
0:33:00 | 0:00:09 | If you will be able to complete this entire workout with all the increases, it will improve your performance. |
0:33:10 | 0:00:06 | So keep going! |
0:37:50 | 0:00:08 | Maintain this intensity for one last minute! |
0:39:00 | 0:00:08 | 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. |
0:40:10 | 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 | In the middle of this block there will be another higher intensity interval. |
0:48:00 | 0:00:08 | Focus on correct posture, no unnecessary movement! |
0:53:30 | 0:00:08 | Take a deep breath and get ready for the start of the interval. |
0:55:00 | 0:00:07 | You are doing great. Keep it up! |
0:57:00 | 0:00:08 | The interval is over! Keep pedalling at a steady pace. |
1:00:00 | 0:00:07 | Remember to take small sips to stay hydrated. |
1:04:00 | 0:00:08 | Try to concentrate on pedalling at a steady pace and keeping a good posture. |
1:07:00 | 0:00:08 | Every unnecessary movement can cost you the energy you need. |
1:12:00 | 0:00:08 | Great job! You're done with all the intensity. |
1:14:00 | 0:00:08 | To cool down properly, pedal easily at a cadence that is comfortable for you. |
1:16:00 | 0:00:12 | After your workout, consume carbohydrates and protein to replenish your glycogen stores. This will help your muscles recover. |
1:17:00 | 0:00:08 | Hope you enjoyed today's training and look forward to the next one! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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