Tempo Foundation 3x15 - Extended
Comprehensive tempo session with extended aerobic base building. Ideal for building broad aerobic fitness alongside tempo power.
2h 35m
Duration
Workout Segments
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
Aerobic Base 25min
Solid aerobic base building effort
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Duration
25m
mode_heat
Intensity
4
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Power
65% - 75% FTP
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Heart Rate
68% - 78% 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
Active Recovery 10min
Extended active recovery for polarized training
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Duration
10m
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 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 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 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
Aerobic Base 35min
Extended aerobic base for endurance development
timer
Duration
35m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
68% - 78% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
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Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
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Heart Rate
55% - 65% Max HR