Tempo with Surges 3 x 12 min
Three 12 minute tempo blocks with a 20 second surge every three minutes that train the legs to settle back into a steady pace after accelerations.
- Duration
- 1 h 11 min
- Effort
- 64
- Level
- Intermediate
- 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 → 70% FTP55 → 72% HRmax |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalTempo Tempo, steady and seated | 2:40 min | 80-85% FTP78-85% HRmax |
| 2.2 | IntervalAnaerobic Surge, then straight back to tempo | 20 s | 120-130% FTP90-100% HRmax |
| 3 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalTempo Tempo, steady and seated | 2:40 min | 80-85% FTP78-85% HRmax |
| 4.2 | IntervalAnaerobic Surge, then straight back to tempo | 20 s | 120-130% FTP90-100% HRmax |
| 5 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalTempo Tempo, steady and seated | 2:40 min | 80-85% FTP78-85% HRmax |
| 6.2 | IntervalAnaerobic Surge, then straight back to tempo | 20 s | 120-130% FTP90-100% HRmax |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Group rides and road races rarely run at a steady pace. Someone accelerates over a rise, the group strings out, and then the pace settles again. The hard part is not the surge itself but recovering from it while still riding at a firm pace. This tempo session builds that pattern into a structured workout.
After the warm-up, ride three blocks of 12 minutes at 80 to 85% of FTP. Every three minutes, surge for 20 seconds at 120 to 130% of FTP, then return to tempo immediately rather than easing off first. Recover with five minutes of easy spinning between blocks. The surges can be seated or standing.
On a smart trainer, ERG mode can react slowly to short surges, so resistance mode often works better. Intermediate riders in the build phase can use it once a week. Make it harder by lengthening the surges to 30 seconds.
Tips
- Shift up one gear for each surge and back down as soon as it ends.
- Go straight back to tempo after the surge instead of coasting for a few seconds.
- Use resistance mode on the trainer if ERG mode lags behind the surges.
Good forRoad raceCriteriumGravel
Season phaseBuild