1h:30m Tempo Control
Workout overview
Duration: 1h 30m
Stress points: 73
Zone distribution
Z1: 52m
Z2: 15m
Z3: 3m
Z4: 20m
Z5: -
Z6: -
Author: Moreno Hofland
Practical Application: These efforts are useful for situations where high cadence and high output are needed at the same moment: while riding fast in a tail wind, or keeping pace with a fast moving peloton.
Purpose: Steady aerobic power at high cadence will develop the ability to maintain constant power while training muscles to be supple and efficient.
Focus: Motionless upper body, constant power output during efforts.
Workout:
Warm up for 20-35 min beginning in Recovery RPE 1 and progressing to Endurance RPE 2 as ready.
Open up:
duration: 10 seconds standing
reps: 10
recovery: 20 sec seated
intensity: Intensive Endurance RPE 3
sets: 2
recovery between sets: 5 min
Note:
* format of these efforts is 10 seconds standing: shift to one bigger gear [ remember, bigger gear = smaller cog], followed by 20 seconds seated: shift to one smaller gear
* repeat this sequence until 5 min are completed
* first set is in the hoods
* second set is in the drops
* this is a warm up drill to focus on transition in and out of the saddle, these are not maximal efforts
* the goal is output in the RPE3 range even with the alternating seated and standing efforts
Efforts: reps: 4 sets: 1 duration: 5 min cadence: 110 rpm avg target recovery: 2.5 min Recovery between efforts intensity: Tempo RPE 4
Cool down with riding in Recovery for the remainder of the duration.
Note:
* Ideally, flat or nearly flat terrain is selected for this workout
* Constant output is important for these efforts: control of output
* Choose a route with uninterrupted road that will allow completion of the effort