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Tempo
Tempo with Surges
Two 25-minute tempo blocks with a 1-minute surge every 5 minutes.
- Duration
- 75 min
- TSS
- 77
- IF
- 0.79
- Difficulty
- Moderate
- Steps
- 23
Power profile
FTP 100%
120%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 10:00 | 40 → 70% |
| 2 | Work | 10:00 | 4:00 | 80% |
| 3 | Work | 14:00 | 1:00 | 100% |
| 4 | Work | 15:00 | 4:00 | 80% |
| 5 | Work | 19:00 | 1:00 | 100% |
| 6 | Work | 20:00 | 4:00 | 80% |
| 7 | Work | 24:00 | 1:00 | 100% |
| 8 | Work | 25:00 | 4:00 | 80% |
| 9 | Work | 29:00 | 1:00 | 100% |
| 10 | Work | 30:00 | 4:00 | 80% |
| 11 | Work | 34:00 | 1:00 | 100% |
| 12 | Recovery | 35:00 | 5:00 | 60% |
| 13 | Work | 40:00 | 4:00 | 80% |
| 14 | Work | 44:00 | 1:00 | 100% |
| 15 | Work | 45:00 | 4:00 | 80% |
| 16 | Work | 49:00 | 1:00 | 100% |
| 17 | Work | 50:00 | 4:00 | 80% |
| 18 | Work | 54:00 | 1:00 | 100% |
| 19 | Work | 55:00 | 4:00 | 80% |
| 20 | Work | 59:00 | 1:00 | 100% |
| 21 | Work | 1:00:00 | 4:00 | 80% |
| 22 | Work | 1:04:00 | 1:00 | 100% |
| 23 | Cool-down | 1:05:00 | 10:00 | 60 → 40% |