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2. Tempo Accelerations

3min @ 50% FTP
1min @ 85rpm, 60% FTP
1min @ 90rpm, 65% FTP
1min @ 95rpm, 81% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
3min @ 95rpm, 90% FTP
3min @ 50% FTP
4min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
4min @ 90rpm, 84% FTP
20sec @ 110rpm, 170% FTP
4min @ 90rpm, 84% FTP
30sec @ 105rpm, 150% FTP
5min @ 50% FTP
4min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
4min @ 90rpm, 84% FTP
20sec @ 110rpm, 170% FTP
4min @ 90rpm, 84% FTP
30sec @ 105rpm, 150% FTP
3min 50sec from 55 to 35% FTP
3min @ 50% FTP1min @ 85rpm, 60% FTP1min @ 90rpm, 65% FTP1min @ 95rpm, 81% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP3min @ 95rpm, 90% FTP3min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP3min 50sec from 55 to 35% FTP
Workout overview

Duration: 50m

Stress points: 61

Zone distribution

Z1: 17m

Z2: 2m

Z3: 25m

Z4: 3m

Z5: 1m

Z6: 2m

34%
4%
50%
6%
2%
4%

Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source. By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically. The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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Gran Fondo » Week 4

  • 1. Tempo To Sprints

    50m | 62 SP

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  • 2. Tempo Accelerations

    50m | 61 SP

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  • 3. Endurance Free Ride

    50m | 53 SP

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  • 4. The Long Ride - SST Long

    2h 25m | 173 SP

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