‘GET BACK IN SHAPE’ TRAINING PLAN FINISHES WITH THE TEMPO TRAINING WEEK

MARTIN SKUHRAVÝ - 01/13/2022

What is tempo training and why is it important for you? Learn the basics of higher intensity workouts and find out when they can be useful in your structured training!

In the last week of the “Get Back In Shape” training you are probably a bit exhausted. Let's finish the month with an effort every cyclist loves - tempo training! Sustainable discomfort, which you will experience (and you probably know already), will bring you the feeling of going pretty fast while you don’t get excessively tired.

Why tempo training?

A strong aerobic base, that you continue building in the last week of ‘Get Back In Shape’ training plan, is going to allow you to pedal for hours without getting tired and it increases your endurance.

In other words, tempo pace is usually 70-80% of FTP. You are going pretty fast, you start breathing, there is some tension in your legs but you could still have a chat with your riding mates, when on a group ride. It is not a problem to keep this pace for 30 minutes or more. It is sustainable and it feels like you're going pretty fast!


Don’t forget that in order to make the tempo training efficient, you need to have a certain training history!

When you complete your workouts, make sure you stay in the prescribed zones. Your heart rate should be approximately between 140-160 bpm. Be careful, it is really easy to slip to a higher heart rate! The moderate pace of your ride will get you pretty far on your route. It is slightly discomforting but it does not hurt that much and you are going to feel like going pretty fast!

How to start

Like with every week of the January training plan of ‘Get Back In Shape’, the workout days are Tuesday, Thursday, Saturday and Sunday. It’s good to stick to these days and rest in between. If you should miss one of your training days, then don’t worry, you can always use one of the free days to complete the workout!

All you need to do to start your workout is to open the app, tap the ‘Workout’ button in the bottom right corner and pick the right workout for the day, such as ‘18.1. | Rise and shine again’. If you haven’t updated the app after the 1st of January 2022, be sure to do so!


4 sessions to come

 

Get well


Tuesday the 25th of January workout is going to be a slow start of the tempo training week. ‘Better undertrained than overtrained,’ says the golden rule. 45mins @60% of your FTP is a starter day before Thursday, a day of slightly more intense workout.

When training in rather low intensity, proper route selection is crucial. Make sure it can entertain you enough! The sunny Copacabana route in Rio de Janeiro should do the job for you.

Check the route here

 
Back to work


Thursday the 27th of January workout gets a bit more strenuous! 75 minutes in the same intensity like Tuesday will prepare you for the real tempo training on the weekend. Never forget that endurance training is not intense! It’s slow and sometimes boring, but it's crucial! Less is sometimes more. If you feel good, don’t go faster, but go longer.

Discover part of the Stage 11 of Vuelta 2021! Nice and sunny rolling hills of Spain are going to entertain you throughout the training session.

Check the route here

 
Tempo


Saturday the 29th of January workout has a very interesting structure. Can you see the similarity to an effort in your regular summer weekend group ride with your friends? We bet you can!

It’s likely that only the route will not be similar. How often do you get to ride in the Italian city of Parma, home of the world famous Parmigiano cheese?


Check the route here

 
Race Sunday


A great way to practise higher intensity training is to do the races. They are entertaining and definitely offer a lot of opportunities to spend a considerable amount of time in the high intensity zones.

So, join one of the ROUVY Official races or just create your own race and invite your friends.

A great race to join, on Sunday the 29th of January, is the Sauerland Team Qualification race, where young (18-23) hobby riders from all over the world are trying to qualify for one of the 2 open spots in the roster of the German UCI Continental team.

If you struggle to pick the right race, ask for help in the comments!

 

MORE ARTICLES

COMMENTS

You must be logged in first to be able to add comments.
  • user_1228502 - 02/02/2023
    This is a very joyful day of my life because of the help PRIEST Salami has rendered to me by helping me get my ex-husband back with his magic and love spell. I was married for 6 years and it was so terrible because my husband was really cheating on me and was seeking a divorce but when I came across PRIEST Salami email on the internet on how he helped so many people to get their ex back and help to fix relationships. and make people happy in their relationship. I explained my situation to him and then sought his help but to my greatest surprise, he told me that he will help me with my case and here I am now celebrating because my Husband has changed totally for good. He always wants to be by me and can not do anything without my presence. I am really enjoying my marriage, what a great celebration. I will keep on testifying on the internet because PRIEST Salami is truly a real spell caster. DO YOU NEED HELP THEN CONTACT DOCTOR PRIEST Salami NOW VIA EMAIL: purenaturalhealer@gmail.com. Whatsapp number: +2348143757229 He is the only answer to your problem and makes you feel happy in your relationship...
  • user_1224206 - 02/01/2023
    How Do I Recover A Stolen Or Lost Bitcoin

    Hello everyone.
    My name is  Linda Thompson,
    I can see a lot of things going wrong these last few days of investing online and getting scammed. I was in your shoes when I invested in a bogus binary option and was duped out of $11000 in BTC, but thanks to the assistance of Ultimate Hacker Jerry. He helped me get back my BTC. I didn't trust the Hacker at first, but he was recommended to me by a friend whom I greatly respect. I received my refund in two days. I must recommend Jerry. He's fantastic,

    Contact info:
    visit  https://ultimatehackerjerr.wixsite.com/ultimatehacker
    email: (Ultimatehackerjerry @ seznam. cz)
    whatsap (+15)2(0)3290(32 0)
  • user_1224206 - 01/28/2023
    How Do I Recover A Stolen Or Lost Bitcoin

    Hello everyone.
    My name is  Linda Thompson,
    I can see a lot of things going wrong these last few days of investing online and getting scammed. I was in your shoes when I invested in a bogus binary option and was duped out of $11000 in BTC, but thanks to the assistance of Ultimate Hacker Jerry. He helped me get back my BTC. I didn't trust the Hacker at first, but he was recommended to me by a friend whom I greatly respect. I received my refund in two days. I must recommend Jerry. He's fantastic,

    Contact info:
    visit  https://ultimatehackerjerr.wixsite.com/ultimatehacker
    email: (Ultimatehackerjerry @ seznam. cz)
    whatsap (+15)2(0)3290(32 0)
  • user_1224206 - 01/28/2023
    How Do I Recover A Stolen Or Lost Bitcoin

    Hello everyone.
    My name is  Linda Thompson,
    I can see a lot of things going wrong these last few days of investing online and getting scammed. I was in your shoes when I invested in a bogus binary option and was duped out of $11000 in BTC, but thanks to the assistance of Ultimate Hacker Jerry. He helped me get back my BTC. I didn't trust the Hacker at first, but he was recommended to me by a friend whom I greatly respect. I received my refund in two days. I must recommend Jerry. He's fantastic,

    Contact info:
    visit  https://ultimatehackerjerr.wixsite.com/ultimatehacker
    email: (Ultimatehackerjerry @ seznam. cz)
    whatsap (+15)2(0)3290(32 0)
  • user_1221487 - 01/26/2023
    Hello, my name is Krzysztof. In short, I was fooled by a dishonest broker who disappeared with my funds a few months ago. I contacted Hack West and gave him everything he needed to help in recovering my 3.4 BTC and I am glad he recovered my money. Although I was skeptical at first, I can boldly tell the world to contact HACKWEST@WRITEME.COM or Whatsapp +1 424 307 2638 for all kinds of hacking services. West is always straight forward and ready to answer every question put across to him. Best regards!
  • user_1220260 - 01/25/2023
    My husband left me to be with another woman after 9years of marriage, he traveled for a business trip and didn't want to come back home again to be with his family, I looked for help when I came across Dr OKU, a Powerful spell caster. I explained my situation to him and it was revealed that my husband had been bewitched by the other woman, that's why he had forgotten about home, Dr OKU made a spell and my husband was released from the bondage and I'm happy he is back home after 3years of separation. okutemple@gmail.com and you can also text him via WhatsApp on +2348163425519

FOLLOW US

facebook twitter instagram youtube rss