>> Workouts >> Tempo Twists

Tempo Twists

Tags: Endurance Tempo Improve Endurance
      • 50:00
      • Duration
      • Tempo
      • Category
      • Intensity
Est. Average Power
142 watts
Est. Kcals
462
Est. Points
46
Ridden 0 time(s) in the last 30 days
  • Avg. power
    142 watts
  • Est. Kcals
    462
  • Points
    46
      • Intensity
      • Time
      • Points
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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.

"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.

  • 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 04:00 99 Watts
    		26 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 04:00 99 Watts
    		26 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