>> Workouts >> Tempo YoYo's - 1a

Tempo YoYo's - 1a

Tags: Endurance Tempo Sweetspot Improve Endurance Improve FTP
      • 01:05:00
      • Duration
      • Tempo
      • Category
      • Intensity
Est. Average Power
139 watts
Est. Kcals
599
Est. Points
41
Ridden 0 time(s) in the last 30 days
  • Avg. power
    139 watts
  • Est. Kcals
    599
  • Points
    41
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

Tempo intervals are a great way to help a rider transition from Endurance (See: solid foundations workouts) to more intense workouts. They will also really help to sustain a higher pace for a longer period of time.

Tempo YoYo's adds in some variety to a more typical tempo interval. Ridden as a series of continuous intervals that sees a rider yo-yo'ing between the lower and upper tempo levels. This is a great way to replicate the demands of a tough group ride or riding over rolling terrain.

Progression from YoYo intervals can either be to an increased time duration or a Sweetspot / Threshold interval.

Tempo intervals are a great way to help a rider transition from Endurance (See: solid foundations workouts) to more intense workouts. They will also really help to sustain a higher pace for a longer period of time.

Tempo YoYo's adds in some variety to a more typical tempo interval. Ridden as a series of continuous intervals that sees a rider yo-yo'ing between the lower and upper tempo levels. This is a great way to replicate the demands of a tough group ride or riding over rolling terrain.

Progression from YoYo intervals can either be to an increased time duration or a Sweetspot / Threshold interval.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 162 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Hard 00:30 180 Watts
    6 kcals
    Warmup - Moderate 01:00 153 Watts
    10 kcals
    Warmup - Hard 00:15 198 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 216 Watts
    4 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    High Tempo 03:00 158 Watts
    31 kcals
    Low Tempo 07:00 140 Watts
    65 kcals
    High Tempo 03:00 158 Watts
    31 kcals
    Low Tempo 07:00 140 Watts
    65 kcals
    High Tempo 03:00 158 Watts
    31 kcals
    Low Tempo 07:00 140 Watts
    65 kcals
    High Tempo 03:00 158 Watts
    31 kcals
    Low Tempo 07:00 140 Watts
    65 kcals
    High Tempo 03:00 158 Watts
    31 kcals
    Low Tempo 07:00 140 Watts
    65 kcals
    Cool Down 05:00 90 Watts
    30 kcals