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7. uSing the airhuB
contd.
SESSION 1
Warm up for 10-15 minutes
3 x 8 minutes Tempo efforts at
75-85rpm
Riding at 75% to 85% of max
heart rate or 76-90% of FTP
4-minute recoveries
Ride at endurance pace for the
remainder of the session.
Cool-down 15min
SESSION 2
Warm up for 10 – 15 minutes
35 minutes tempo at 75-85rpm
Riding at 75% to 85% of max
heart rate or 76-90% of FTP
Ride at endurance pace for the
remainder of the session.
Cool-down 15min
SESSION 3
Warm up for 10 - 15 minutes
15 minutes tempo 90 - 95rpm
5 minutes recovery
15 minutes tempo 75 - 85rpm
5 minutes recovery
15 minutes tempo 90 - 95rpm
Riding at 75% - 90% ftp or
75% - 85% Max Hr
Ride at endurance pace for the
remainder of the session.
Cool-down 15min
Include between 2 and 3 sets of
tempo training per week during
tempo block and base build
phases.
Continue with 1x per week
in threshold and peaking
phases to maintain high energy
turnover.
TO START MAKING THE MOST OF YOU TRAINING, INCLUDE SOME OF
THESE TEMPO EFFORTS NEXT TIME YOU ARE OUT ON THE BIKE.
