BikeClimbs.com

MyWhoosh Tempo-Surges #4 Workout

50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes125% FTP 40 seconds76% FTP 5 minutes125% FTP 40 seconds85% FTP 5 minutes125% FTP 40 seconds91% FTP 5 minutes50% FTP 3 minutes125% FTP 40 seconds76% FTP 5 minutes125% FTP 40 seconds85% FTP 5 minutes125% FTP 40 seconds91% FTP 5 minutes50% FTP 3 minutes85% FTP 5 minutes50% FTP 5 minutes
RepeatsTimeWorkload
1x3 minutes50% FTP
1x1 minute60% FTP
1x1 minute65% FTP
1x1 minute81% FTP
1x1 minute109% FTP
1x2 minutes50% FTP
1x4 minutes90% FTP
2x3 minutes50% FTP
40 seconds125% FTP@ 70 RPM
5 minutes76% FTP
40 seconds125% FTP@ 70 RPM
5 minutes85% FTP
40 seconds125% FTP@ 70 RPM
5 minutes91% FTP
1x3 minutes50% FTP
1x5 minutes85% FTP
1x5 minutes50% FTP

Workout overview

⏱️ Duration:1 hour 6 minutes
💪 Training Stress Score (TSS):79
🦵 Intensity Factor (IF):0.85

Zone distribution

😀 Active Recovery:19 minutes
🙂 Endurance:2 minutes
😐 Tempo:26 minutes
😅 Threshold:14 minutes
😰 VO2 Max:1 minute
🥵 Anaerobic:4 minutes
🚴 Free Ride:-

Workout description

In addition to the standard completion of long tempo intervals, adding in some high-power bursts or surges throughout will help in several ways.

Your Heart rate will remain elevated for longer, and your blood lactate will go above threshold levels for short periods.

This session replicates the burst of power you need to ascend punchy climbs, get through a technical uphill section or move past another rider on a climb.

Workout designed by: Kevin Poulton