The Tempo Plan

Average Weekly Training Hours 05:11
Training Load By Week
Average Weekly Training Hours 05:11
Training Load By Week

Tempo plan training phase can be used for base 1 or base 2. You will be on the bike 4 times each week for 1 hour & 15 minutes to 1 hour & 45 minutes with the recovery Week rides only lasting 1 hour each ride. The goal of this training plan is to develop or your ability to ride at the tempo zone and improve your aerobic endurance. This training phase consists entirely of Tempo works for 3 weeks and 1 week of aerobic endurance (AE) workouts for the recovery week.

Sample Day 3
1:15:00
76TSS
1 Hour Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/68652--tempo-1-00-hour

Sample Day 5
1:15:00
76TSS
1 Hour Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/68652--tempo-1-00-hour

Sample Day 6
1:15:00
76TSS
1 Hour Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/68652--tempo-1-00-hour

Sample Day 8
1:30:00
92TSS
1:15 Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour and 15 minutes
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/213674--tempo-1-15-hour

Sample Day 10
1:30:00
92TSS
1:15 Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour and 15 minutes
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/213674--tempo-1-15-hour

Sample Day 12
1:30:00
92TSS
1:15 Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour and 15 minutes
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/213674--tempo-1-15-hour

Sample Day 13
1:30:00
92TSS
1:15 Tempo workout

Tempo Workout, Zone 3 75% to 89% of FTPw or Zone 3 90% to 93% of LTHR for 1 hour and 15 minutes
If on trainer road here is a link to a workout.
https://www.trainerroad.com/cycling/workouts/213674--tempo-1-15-hour