Tempo is the intensity that can be sustained for longer durations. It is the intensity that is used in marathon mountain bike events, gravel races, Ironman and Ironman 70.3 events. This session gives a single, sustained exposure to this intensity. This workout is great to include early in a build up, or later in a build up to enhance aerobic efficiency or as a recovery session.`
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
I got the inspiration for this workout from an old school magazine. FWTF is an acronym I developed from the title of the article…… but I’ve got no idea what it stands for now.
FWTF 40min Ride
- 10min WU Level II;
- 20min Level III Cad 100+;
- 10min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II, riding for ten minutes.
This workout has a single rep – twenty minutes at Level III with a high-cadence above 100 rpm.
Conclude the ride with a Cool Down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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