Tempo Foundation 3x15
Aerobic tempo session focusing on sustainable power just above aerobic threshold. Builds aerobic capacity with manageable intensity.
1h 15m
Duration
Intensity
Training Stress
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Workout Breakdown
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
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Duration
10m
mode_heat
Intensity
3
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Power
45% - 70% FTP
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Heart Rate
60% - 75% Max HR
Tempo 15min
Sustained tempo effort for muscular endurance
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Duration
15m
mode_heat
Intensity
5
bolt
Power
76% - 88% FTP
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Heart Rate
75% - 85% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
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Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Tempo 15min
Sustained tempo effort for muscular endurance
timer
Duration
15m
mode_heat
Intensity
5
bolt
Power
76% - 88% FTP
favorite
Heart Rate
75% - 85% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Tempo 15min
Sustained tempo effort for muscular endurance
timer
Duration
15m
mode_heat
Intensity
5
bolt
Power
76% - 88% FTP
favorite
Heart Rate
75% - 85% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
timer
Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
favorite
Heart Rate
55% - 65% Max HR