# Outdoor session

I don’t understand what this means from Friday’s session
Tempo increasing 30/20/10/5
Ink I wil substitute an indoor session. Have no idea what this is trying to achieve

## Workout stats

Duration

3:25:00

Category

Warm Up
30 minutes @ RPE 3 – 55% of FTP – HR <75%

Main Effort

Number of Sets 4, all unique Rest Between Sets 12 minutes @ RPE 2.5 – 55% of FTP – HR <75%
Interval Repeats per Set Interval

4 Unique Sets
Rest Between Sets 12 minutes @ RPE 2.5 – 55% of FTP – HR

Set 1 (30-minute Effort)
Interval Repeats per Set 1 Interval Steady: 30 minutes @ RPE 7 – 90% of FTP-- HR <95%

Set 2 (20-minute Effort)
Interval Repeats per Set 5 Interval Steady: 3 minutes @ RPE 7.25 – 95% of FTP – HR <100%
Surge: 1 minute @ RPE 7.75 – 105% of FTP-- HR <105%

Set 3 (10-minute Effort)
Interval Repeats per Set 1 Interval Surge: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP) Steady: 8 minutes @ RPE 7.25 – 95% of FTP – HR <100% Surge: 1 minute @ RPE 9 – 95% of MAP (110-135% of FTP)

Set 4 (5-minute Effort)
Interval Repeats per Set 1 Interval Effort 1: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)
Effort 2: 1 minute @ RPE 7.5 – 100% of FTP
Effort 3: 1 minute @ RPE 7 – 90% of FTP
Effort 4: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)
Effort 5: 1 minute @ RPE 9.5 – 100+% of MAP (120-150% of FTP)

Extra Volume
55 minutes @ RPE 3 – 60% of FTP – HR <85%

Cool Down
7 minutes @ RPE 1.5 – <45% of FTP – HR <70%

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Hi @Stonechat,

The text seems to be a little smushed together which might make it a little confusing. Maybe I can help clarify:

You’re doing 4 intervals (although the intensity varied during some of them- they’re not all steady effort throughout the entire interval length).

The first interval is 30 mins @ RPE 7 or 90% of FTP-- HR <95% —This one IS a Steady state tempo effort.
*When finished with the 30 mins at tempo, ride easy for 12 minutes to recover.

The second interval is 20 minutes in total, but broken down as 5 x 4 min, without any rest between the 4 min sets. So you do 3 mins @ RPE 7.25 – 95% of FTP – HR <100%, then a 1 minute surge @ RPE 7.75 – 105% of FTP-- HR <105%, then immediately go back to the 3 min effort @ 95% FTP.
When finished, ride easy for 12 minutes to recover.

The third interval is 10 minutes, broken into 3 efforts:
Start with a surge: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)
Then settle into a steady effort for: 8 minutes @ RPE 7.25 – 95% of FTP – HR <100%
Finish with a surge: 1 minute @ RPE 9 – 95% of MAP (110-135% of FTP)
*Recover with 12 mins easy

The fourth interval is a 5 minute effort, changing intensity each minute:
1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)
1 minute @ RPE 7.5 – 100% of FTP
1 minute @ RPE 7 – 90% of FTP
1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)
1 minute @ RPE 9.5 – 100+% of MAP (120-150% of FTP)

Then you’d recover with 55 minutes @ RPE 3 – 60% of FTP – HR <85%, then cool down.

If you still don’t understand, feel free to ask additional questions, or you can do this workout as a NoVid in the app for guidance as you go.

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