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2026-04-24

Long endurance with 5 x 10 min tempo

  • Id: 2026-04-24-long-endurance-with-5-x-10-min-tempo
  • Title: Long endurance with 5 x 10 min tempo
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 4:00
  • Intensity: 5 x 10 min at 75-85% FTP, 195-221 W, with long easy endurance between blocks
  • Location: Victoria, BC
  • TrainingPeaks ID: 3693286675

Objective

Build aerobic density inside a long endurance session without turning the day into a threshold workout.

Goal

Accumulate substantial endurance volume, add repeatable sub-threshold pressure, and preserve enough control that the session supports the block instead of creating unnecessary fatigue before the travel day.

Reasoning

This is a strong key session, but the training effect comes from distributed tempo work inside a long aerobic ride, not from chasing a hard day. The right execution is smooth, seated, and controlled so the workload is meaningful without tipping into threshold behavior or compromising recovery heading into the long drive on Saturday.

Workout plan

  • Warm up 30 min progressive.
  • Complete 5 x 10 min seated at 75-85% FTP.
  • Ride 30 min easy endurance between each work block.
  • Keep the work smooth and sub-threshold throughout.
  • Treat the overall session as long endurance with distributed tempo, not as a hard threshold day.
  • If the previous day leaves more fatigue than expected, reduce to 4 x 10 min or shorten the total ride to about 3:00.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 30 min, 50-70, warmUp
  • Repetition block: 5 reps
    • Step: Tempo, 10 min, 75-85, active
    • Step: Easy endurance, 30 min, 50-70, rest
  • Step: Cool-down, 10 min, 40-50, coolDown

Recovery

  • Recover aggressively after the ride.
  • Start shifting into travel-day mode with fluids, food prep, and a lower-stress evening.

Fueling

  • Target 75-90 g carbohydrate per hour on the bike.
  • Eat a proper recovery meal promptly after the ride.
  • Go into Saturday well hydrated.

Constraints

  • Keep execution controlled and seated.
  • No extra work beyond the planned blocks.
  • Main concern: this is a substantial ride the day before a full ~16-hour drive, so do not turn it into a harder session than written.

Notes

Coach intent: long endurance with distributed tempo density, not a threshold day in disguise.