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2026-04-30

Tempo progression

  • Id: 2026-04-30-tempo-progression
  • Title: Tempo progression
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 2:15-2:30
  • Intensity: 3 x 15 min at 78-84% FTP, 203-218 W, with 8 min easy between
  • Location: home base

Objective

Deliver the final major sub-threshold workload of the bridge before travel.

Goal

Accumulate durable tempo work, keep the session clearly below threshold, and arrive at travel carrying meaningful load rather than noise or residual chaos.

Reasoning

This should be a real workload day, but the cost has to stay controlled because travel follows immediately after. The session works only if the tempo stays disciplined and the ride remains an organized aerobic day rather than a threshold day in disguise.

Workout plan

  • Warm up 25-30 min progressive.
  • Ride 3 x 15 min seated at 78-84% FTP with 8 min easy between.
  • Keep the rest of the ride steady endurance.
  • If Tuesday and Wednesday have both landed harder than expected, reduce to 2 x 15 min rather than dropping the whole day to easy aerobic.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-70, warmUp
  • Repetition block: 3 reps
    • Step: Tempo, 15 min, 78-84, active
    • Step: Recovery, 8 min, 55-65, rest
  • Step: Endurance, 30 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Light mobility after the ride.
  • Start shifting toward pre-travel organization after training.

Fueling

  • Start fed.
  • Target 75-90 g carbohydrate per hour.
  • Recover normally after the ride.

Constraints

  • This should be a real workload day.
  • Keep it sub-threshold and controlled so some reserve remains before travel.

Notes

Coach intent: a substantial tempo day, not a threshold escalation.