Go to workouts

Tempo Progression 2x20

Extended tempo efforts building muscular endurance and aerobic power. Perfect stepping stone to sweet spot training.
1h 10m Duration
5
Intensity
56
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

Workout Segments

Progressive Warmup

Progressive warm-up building from Zone 1 to Zone 2
timer
Duration 10m
mode_heat
Intensity 3
bolt
Power 45% - 70% FTP
favorite
Heart Rate 60% - 75% Max HR

Tempo 20min

Extended tempo effort for aerobic development
timer
Duration 20m
mode_heat
Intensity 5
bolt
Power 76% - 88% FTP
favorite
Heart Rate 75% - 85% Max HR

Active Recovery 10min

Extended active recovery for polarized training
timer
Duration 10m
mode_heat
Intensity 2
bolt
Power 45% - 55% FTP
favorite
Heart Rate 60% - 68% Max HR

Tempo 20min

Extended tempo effort for aerobic development
timer
Duration 20m
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