2.5 Hour Road Ride with 3 x 20 min Tempo
A two and a half hour outdoor ride with three 20 minute tempo blocks, mixing endurance volume with steady aerobic work for road racing.
- Duration
- 2 h 30 min
- Effort
- 125
- Level
- Advanced
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 15 min | 45 → 65% FTP55 → 70% HRmax |
| 2 | IntervalEndurance Steady Zone 2, start eating | 15 min | 62-72% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalTempo Tempo on a steady road, seated | 20 min | 78-85% FTP78-85% HRmax |
| 3.2 | RecoveryEndurance Endurance, eat and drink | 10 min | 58-68% FTP65-78% HRmax |
| 4 | IntervalEndurance Steady Zone 2 | 20 min | 62-72% FTP65-78% HRmax |
| 5 | Cool-downRecovery Easy spin home | 10 min | 60 → 45% FTP68 → 55% HRmax |
About this workout
Putting tempo blocks into a long ride gives you endurance volume and focused aerobic work on the same day. For road racers and sportive riders this is a practical weekend session, because it also trains you to deliver a steady effort after an hour on the bike.
Ride 30 minutes easily, then three blocks of 20 minutes at 78 to 85% of FTP with ten minutes of endurance riding between. Choose roads where you can hold an even power, such as a long flat stretch, a steady drag or a climb of matching length. Eat and drink during the endurance parts, about 40 to 60 g of carbohydrate per hour. Ride home easily.
It suits experienced riders in base and early build. Riders with less experience can ride two tempo blocks and shorten the ride to two hours.
Tips
- Plan the route so the tempo blocks fall on roads without stops.
- Ride the tempo blocks alone, not at the front of a group.
- Eat in the endurance parts, since chewing during tempo is harder.
Good forRoad raceGran fondo
Season phaseBaseBuild