Tempo

Climbing and Strength Development - Week 4 - June 2021 - MRC

  • Cycling
  • 1h 15mTime
  • 67Stress
  • 0.73Intensity
  • 50Popularity

About this workout

This session features a solid tempo effort with 7 × 30 second bursts at 100% FTP, mimicking the power needed for steep climbs or breakaway efforts. It's perfect for building the endurance and strength to tackle those mid-week rides without overdoing it.

tnordmeyer

Workout structure

  • Warmup 1 min @ 55% (55w) 80-90 rpm
  • Warmup 3 min @ 65% (65w) 85-95 rpm
  • Warmup 1:30 min @ 70% (70w) 90-95 rpm
  • Warmup 1:30 min @ 70-75% (70-75w) 90-100 rpm
  • Warmup 3 min @ 75% (75w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 1 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 10 sec @ 110% (110w) 100 rpm
  • 1 min @ 75-70% (75-70w) 105 rpm
  • 1 min @ 80-85% (80-85w) 95 rpm
  • 1 min @ 60% (60w) 80 rpm
  • 1 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 10 sec @ 110% (110w) 100 rpm
  • 1 min @ 75-70% (75-70w) 105 rpm
  • 1 min @ 80-85% (80-85w) 95 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 50-90% (50-90w) 85 rpm
  • 20 sec @ 90% (90w) 85 rpm
  • 30 sec @ 90-100% (90-100w) 80 rpm
  • 10 sec @ 100% (100w) 80 rpm
  • 30 sec @ 100-105% (100-105w) 80 rpm
  • 30 sec @ 100-75% (100-75w) 90 rpm
  • 1:30 min @ 75-80% (75-80w) 95 rpm
  • 2 min @ 75% (75w) 90 rpm
  • 1:30 min @ 80-75% (80-75w) 95 rpm
  • 30 sec @ 75-100% (75-100w) 90 rpm
  • 30 sec @ 100-105% (100-105w) 80 rpm
  • 10 sec @ 100% (100w) 80 rpm
  • 30 sec @ 100-90% (100-90w) 80 rpm
  • 20 sec @ 90% (90w) 85 rpm
  • 30 sec @ 90-50% (90-50w) 85 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 10 sec @ 70% (70w) 92 rpm
  • 1:14 min @ 88% (88w) 92 rpm
  • 19 sec @ 60% (60w) 90 rpm
  • 30 sec @ 70% (70w) 92 rpm
  • 37 sec @ 85% (85w) 88 rpm
  • 14 sec @ 105% (105w) 92 rpm
  • 53 sec @ 78% (78w) 90 rpm
  • 33 sec @ 100% (100w) 92 rpm
  • 10 sec @ 50% (50w) 90 rpm
  • 27 sec @ 95% (95w) 92 rpm
  • 12 sec @ 80% (80w) 88 rpm
  • 1:28 min @ 70% (70w) 92 rpm
  • 36 sec @ 100% (100w) 90 rpm
  • 48 sec @ 85% (85w) 92 rpm
  • 22 sec @ 50% (50w) 92 rpm
  • 7 sec @ 85% (85w) 88 rpm
  • 30 sec @ 90% (90w) 90 rpm
  • 19 sec @ 95% (95w) 92 rpm
  • 31 sec @ 100% (100w) 94 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 1 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 10 sec @ 110% (110w) 100 rpm
  • 1 min @ 75-70% (75-70w) 105 rpm
  • 1 min @ 80-85% (80-85w) 95 rpm
  • 1 min @ 60% (60w) 80 rpm
  • 1 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 10 sec @ 100% (100w) 100 rpm
  • 1 min @ 75-70% (75-70w) 105 rpm
  • 1 min @ 80-85% (80-85w) 95 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 90% (90w) 80 rpm
  • 10 sec @ 150% (150w) 100-120 rpm
  • Rest 2:51 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • Rest 4 sec @ 140% (140w) 80-90 rpm