2026-05-22

Endurance with 2 x 15 min tempo

• Id: 2026-05-22-endurance-with-2-x-15-min-tempo
• Title: Endurance with 2 x 15 min tempo
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 2:05-2:20
• Distance: ~55-70 km
• Intensity: Z2 with tempo work
• Location: Severn, ON

Objective

Re-establish training rhythm immediately after travel while extending race-relevant aerobic pressure.

Goal

• Restart training cleanly after travel.
• Reconnect aerobic rhythm with longer controlled tempo work that points toward Ghost.

Reasoning

• This is the first Toronto ride, so the session has to reopen rhythm without wasting a day on pure recovery.
• Slightly longer tempo is more useful than short reps because the target race rewards long controlled pressure more than frequent short changes.

Workout plan

• Ride 35-40 min steady endurance.
• Complete 2 x 15 min at 82-88% FTP with 6 min easy between.
• Finish with steady Z2.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 30 min, 55-70, warmUp
• Step: Endurance, 20 min, 65-75, active
• Repetition block: 2 reps
  • Step: Tempo, 15 min, 82-88, active
  • Step: Recovery, 6 min, 55-65, rest
• Step: Endurance, 30 min, 65-75, active
• Step: Cool-down, 10 min, 50-60, coolDown

Fueling

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

Constraints

• If travel fatigue is still obvious, shorten each rep to 12 min rather than forcing the full duration.

Notes

This should feel like a clean restart, not a proving day.