tempo

Aufwärmen für Strassenrennen 4×1 Minute Schnelles treten 100+U/min

  • Cycling
  • 42mTime
  • 37Stress
  • 0.73Intensity
  • 100Popularity

About this workout

This workout features a classic Rønnestad protocol with three sets of one-minute efforts at 80% FTP, designed to boost your tempo power and help you sustain speed during a road race. It's a great way to build aerobic durability while fine-tuning your threshold for those critical moments when you need to kick or maintain pace.

Ironmike320

Workout structure

  • 5 min @ 56-75% (56-75w)
  • 3X
    • 1 min @ 80% (80w)
    • 1 min @ 60% (60w)
  • 1 min @ 80% (80w)
  • 5 min @ 56-75% (56-75w)
  • 5 min @ 56-105% (56-105w)
  • 5 min @ 56% (56w)
  • 5 min @ 56-105% (56-105w)
  • 10 min @ 80-75% (80-75w)