>> Workouts >> Tempo Twists - Reduced Recovery

Tempo Twists - Reduced Recovery

Tags: Endurance Tempo Improve Endurance
      • 46:00
      • Duration
      • Tempo
      • Category
      • Intensity
Est. Average Power
146 watts
Est. Kcals
436
Est. Points
46
Ridden 0 time(s) in the last 30 days
  • Avg. power
    146 watts
  • Est. Kcals
    436
  • Points
    46
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

"Tempo Twists" is a tempo focused workout that consists of 3 x 8 mins intervals at around 85% of your FTP. The twist with this tempo workout is a 15 second sprint every 2 minutes during the tempo interval. Select a gear in the lead-up to the sprint interval that will allow you to go full gas for the duration. try and hit your tempo level as soon as finish the power burst.

Reduced recovery see the rest period between each 8 minute block drop from 4 minutes to 2 minutes.

"Tempo Twists" is a tempo focused workout that consists of 3 x 8 mins intervals at around 85% of your FTP. The twist with this tempo workout is a 15 second sprint every 2 minutes during the tempo interval. Select a gear in the lead-up to the sprint interval that will allow you to go full gas for the duration. try and hit your tempo level as soon as finish the power burst.

Reduced recovery see the rest period between each 8 minute block drop from 4 minutes to 2 minutes.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    		7 kcals
    Warmup - Easy 01:00 117 Watts
    		8 kcals
    Warmup - Steady 01:00 126 Watts
    		8 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 162 Watts
    		3 kcals
    Warmup - Steady 00:45 135 Watts
    		7 kcals
    Warmup - Hard 00:30 180 Watts
    		6 kcals
    Warmup - Moderate 01:00 153 Watts
    		10 kcals
    Warmup - Hard 00:15 198 Watts
    		3 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 216 Watts
    		4 kcals
    Warmup - Easy 02:00 117 Watts
    		15 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Recovery Peroid 02:00 99 Watts
    		13 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Recovery Peroid 02:00 99 Watts
    		13 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Tempo 02:00 153 Watts
    		20 kcals
    Power Burst! 00:15 270 Watts
    		4 kcals
    Cool Down 05:00 99 Watts
    		33 kcals