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Intermediate Mountain Biking
Day 004 - Interval Training / Tempo Intervals, Zone 3
Today's workout: 2.5 hours w/Tempo Intervals, Zone 3
2x15 minute @ a HR intensity of LT minus 10-12 bpm w/ 10minutes rest between the efforts. 
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Today will be Tempo Intervals. Tempo intervals are extended, steady paced efforts at a HR intensity of 10-12 bpm (beats per minute) below your LT. Gearing is adjusted to generate enough tension in the muscles at 75-80 RPM on flat terrain to achieve the prescribed HR. Riding into a headwind is good for Tempo intervals. Efforts are 15-25 minutes in length depending on ability and level of development. ALL interval-training workouts should begin with a good warm up and finish with a cool down. Most intervals will be done on the road bike or MtB using slicks. On occasion you will do intervals OFF ROAD on the MtB. It is best to get your hard training days in as early in the week as possible so try for a Tuesday/Thursday rotation with a an active rest day between.
Today's Workout: 2.5 hours w/ Tempo Intervals Zone 3
2x20 minute @ a HR intensity of LT minus 10-12 bpm w/ 15 min rest between the efforts.
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