Live
Powered by

2026-05-19

Tempo with 2 x 12 min

  • Id: 2026-05-19-tempo-with-2-x-12-min
  • Title: Tempo with 2 x 12 min
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 2:00-2:15
  • Distance: ~55-65 km
  • Intensity: Z2 with tempo work
  • Location: Edmonton, AB

Objective

Reintroduce sustained pressure early enough that the Ghost build does not start behind.

Goal

  • Restore controlled sub-threshold pressure.
  • Start rebuilding seated climbing durability after the travel block.

Reasoning

  • The runway to Ghost is too short for a purely soft re-entry.
  • Slightly longer reps are more useful than shorter tempo intervals because the June target is a long gravel race, not a punchy road event.

Workout plan

  • Warm up 30 min progressive.
  • Ride 2 x 12 min at 80-86% FTP, seated and smooth, 6 min easy between.
  • Finish with steady endurance.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 30 min, 55-72, warmUp
  • Repetition block: 2 reps
    • Step: Tempo, 12 min, 80-86, active
    • Step: Recovery, 6 min, 55-65, rest
  • Step: Endurance, 50 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Quiet afternoon and normal dinner.

Fueling

  • Start fed.
  • Use 60-75 g carbohydrate per hour.

Constraints

  • Keep it controlled and seated, not threshold.

Notes

This is the first sustained-pressure ride back, not a test.