PEDAL MANIAMENU

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TEMPO 3X10

TEMPO · 55 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH55 MIN
LOAD50
STEPS8
HARDESTZ3

Three ten-minute blocks of tempo: harder than endurance, well short of threshold.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 72 % · 85 RPM
  2. TEMPO3 × (10 MIN AT 82 % · 90 RPM, 4 MIN AT 58 %)
  3. COOL-DOWN3 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY21 MIN
  • Z2ENDURANCE4 MIN
  • Z3TEMPO30 MIN

THE COACH SAYS

  • 10:00 Tempo. Deep breaths, steady rhythm.
  • 15:00 Halfway through this one.
  • 20:00 Ease off.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Tempo 3x10.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.