TEMPOBLOCK #11 + CAD
- Cycling
- 2h 0mTime
- 107Stress
- 0.73Intensity
- 15Popularity
About this workout
CADENCE WORK: This workout contains short periods of cadence drills to slowly see if we can increase your natural cadence a little. Tempo or Zone 3 workouts are designed to target the unique training zone just below Sweet Spot but just above Z2. Performed between 76-90% of your FTP, Tempo sessions include steady state intervals that should never feel very hard. Instead, Coach Jack’s Tempo workouts are designed to start at a lower intensity and slowly grow to a higher intensity over time. That said, if you have the time, it is better to try to slowly increase your duration at this moderately hard level. For time-crunched athletes, a quicker progression may be the better option. Both methods will help increase your fitness, they will just work in different ways. The primary adaptation that occurs with Tempo workouts is increased aerobic performance. However, Tempo is still above your pure aerobic threshold (Zone 2), which means that your muscles will be building up with lactate and fatigue during Tempo intervals. You don't want to do more than 2-3 workouts per week at Tempo intensity, which is physiologically harder on your body than Z2 rides and recovery rides. Remember what Coach Jack said about no more than three hard days a week. Tempo workouts are great for the outdoors because it is the intensity that many cyclists do naturally. If this is the case for you, try to perform steady Tempo intervals for long durations with little rest. This workout structure will get the most out of each and every Tempo workout.
Workout structure
- Warm-Up 7 min @ 40% (40w)
- Warm-Up 3 min @ 60% (60w)
- 20 min @ 80% (80w)
- 3 min @ 40% (40w)
- 20 min @ 80% (80w)
- 3 min @ 50% (50w)
- Rest 3 min @ 40% (40w)
- 20 min @ 80% (80w)
- 3 min @ 40% (40w)
- 20 min @ 80% (80w)
- 3 min @ 50% (50w)
- 1 min @ 51% (51w) 98-108 rpm
- 30 sec @ 60% (60w)
- 30 sec @ 60% (60w) 98-108 rpm
- 8 min @ 50% (50w)
- Cooldown 5 min @ 40% (40w)