Tempo Progression 2x20
Extended tempo efforts building muscular endurance and aerobic power. Perfect stepping stone to sweet spot training.
1h 10m
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
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Intensity
3
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Power
45% - 70% FTP
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Heart Rate
60% - 75% Max HR
Tempo 20min
Extended tempo effort for aerobic development
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Duration
20m
mode_heat
Intensity
5
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Power
76% - 88% FTP
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Heart Rate
75% - 85% Max HR
Active Recovery 10min
Extended active recovery for polarized training
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Duration
10m
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Intensity
2
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Power
45% - 55% FTP
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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
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Duration
10m
mode_heat
Intensity
2
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Power
35% - 50% FTP
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Heart Rate
55% - 65% Max HR