Team bus
Low-cadence tempo
Six minutes just under threshold in a big gear at 50–60 rpm: a muscular effort. It builds force on the pedals without raising VLamax, as heavy strength work in the gym does.
- Trains
- Tempo
- Intensity
- hard
- Time
- 1 h 25
- Load
- 78 TSS
- Carbs
- 70–90 g/h
| Step | Time | Watts | % FTP | Feel |
|---|---|---|---|---|
| Warm up | 10 min | 112–162 W | 45–65% | 3/10 |
| Warm up | 5 min | 162–188 W | 65–75% | 4/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| Big gear · 50–60 rpm | 6 min | 220–235 W | 88–94% | 7/10 |
| Cool down | 10 min | 100–138 W | 40–55% | 2/10 |
Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.