Workouts» Multisport Mixer» Week 3 »

2. Tempo With Accelerations #2

6min from 41 to 70% FTP
1min @ 50% FTP
2min @ 50% FTP
4min @ 95rpm, 90% FTP
3min @ 50% FTP
5min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
5min @ 90rpm, 84% FTP
20sec @ 100rpm, 170% FTP
5min @ 90rpm, 84% FTP
30sec @ 100rpm, 150% FTP
5min @ 50% FTP
5min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
5min @ 90rpm, 84% FTP
20sec @ 100rpm, 170% FTP
5min @ 90rpm, 84% FTP
30sec @ 100rpm, 150% FTP
5min @ 50% FTP
6min from 41 to 70% FTP1min @ 50% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 58m 10s

Stress points: 68

Zone distribution

Z1: 20m

Z2: 2m

Z3: 30m

Z4: 4m

Z5: -

Z6: 2m

34%
4%
52%
7%
0%
4%

Building upon the previous 'Tempo With Accelerations' session, this time we are extending the tempo portion to add a little more fatigue.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibers and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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Multisport Mixer » Week 3

  • 1. Steady Base High

    9.2 km | 167 SP

    View >

  • 2. Tempo With Accelerations #2

    58m | 68 SP

    View >

  • 3. Long Fartlek

    14 km | 281 SP

    View >

  • 4. Endurance

    1h | 64 SP

    View >

  • 5. Long Hills

    6.8 km | 116 SP

    View >

  • 6. Max Aerobic Declining

    1h | 69 SP

    View >

  • 7. Progressive 11's

    1h 1m | 68 SP

    View >

  • 8. 2mi Threshold

    8 km | 170 SP

    View >

  • 9. Spiked Tempo

    1h 7m | 74 SP

    View >

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