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1.BaseAim of Session

Enable the development of base endurance and efficiency at low-intensities

tempo-burstsAim of session

Development of quality endurance but with an added emphasis on change of pace and lactate clearance. A stepping stone to more intense training sessions.

tempo-blocksAim of Session

To start upping the quality of endurance by incorporating zone 3 blocks within a steady ride

tempoAim of Session

To build on the solid foundation of ‘base endurance’ by developing ‘quality endurance’

3.Hilly-baseAim of Session

Enable the development of base endurance and efficiency at low-intensities

Tempo-sandwichAim of Session

Pre-loading the system with zone 3 stress to change fuel supply in an endurance base ride

tempo-finaleAim of Session

Introducing a higher intensity at the end of a longer base ride to provide a larger training stress and improve lactate clearance 

BriskAim of Session

To continue developing or maintaining base endurance in race season or when short on training time

tempo-plusAim of Session

To introduce quality endurance blocks within a longer ride and then offer a neuromuscular challenge when fatigued. A useful stepping stone for riders who have to perform maximum efforts at the end of rides, for example a finishing a sprint in a road race.