Tempo Fartlek Session
Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.
1h
Duration
Workout Segments
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 15min
Sustained tempo effort for muscular endurance
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Duration
15m
mode_heat
Intensity
5
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Power
76% - 88% FTP
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Heart Rate
75% - 85% Max HR
Variable 5min
Variable intensity play - changing efforts every 30-60 seconds
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Duration
5m
mode_heat
Intensity
4
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Power
65% - 95% FTP
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Heart Rate
70% - 88% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
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Duration
5m
mode_heat
Intensity
2
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Power
45% - 55% FTP
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Heart Rate
60% - 68% Max HR
Tempo 12min
Extended tempo effort building aerobic power
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Duration
12m
mode_heat
Intensity
5
bolt
Power
76% - 88% FTP
favorite
Heart Rate
75% - 85% Max HR
Variable 5min
Variable intensity play - changing efforts every 30-60 seconds
timer
Duration
5m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% 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