All weeks
Saturday, September 19 · Week 5 · Build
Long with tempo
Long rideKey session
3h135 TSSBest outdoorsRace endurance
Two 15-minute tempo blocks after the first hour. Practice standing for 20–30 seconds on the fake ‘pitches.’
Short on time: 2h 20m, one tempo block.
At 268 W FTP
- 10mWarm-up90–100 rpm134–174 WZ2
- 50mEndurance85–95 rpm155–193 WZ2
- 15mTempo 1214–236 WZ3
- 20mEndurance85–95 rpm155–193 WZ2
- 15mTempo 2214–236 WZ3
- 55mEndurance85–95 rpm155–193 WZ2
- 15mCool-down121–155 WZ1
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