Workouts» 6wk Beginner FTP Builder» Week 1 »

Day 4 - Tempo

10min @ 85rpm, from 40 to 73% FTP
3x 4min @ 88% FTP,
2min @ 53% FTP
6min @ 70rpm, from 86 to 89% FTP
3min @ 85rpm, 53% FTP
6min @ 85rpm, from 89 to 86% FTP
3min @ 85rpm, 53% FTP
6min @ 100rpm, from 89 to 72% FTP
5x 1min 30sec @ 85rpm, 73% FTP,
30sec @ 65rpm, 73% FTP
5min @ 85rpm, from 60 to 40% FTP
Workout overview

Duration: 1h 7m

Stress points: 64

Zone distribution

Z1: 23m

Z2: 15m

Z3: 29m

Z4: -

Z5: -

Z6: -

34%
23%
43%
0%
0%
0%

Tempo training: The goal of this training is to spend time in Zone 3, an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.

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6wk Beginner FTP Builder » Week 1

  • Day 1 - Foundation

    48m | 33 SP

    View >

  • Day 2 - Strength

    54m | 35 SP

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  • Day 3 - Foundation

    48m | 35 SP

    View >

  • Day 4 - Tempo

    1h 7m | 64 SP

    View >

  • Day 5 - Rest

    - | 0 SP

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