# Outdoor session

**URL:** <https://wahoox.forum.wahoofitness.com/t/outdoor-session/2574>\
**Category:** Training\
**Created:** [July 28, 2020, 6:00pm UTC](https://wahoox.forum.wahoofitness.com/t/outdoor-session/2574 "2020-07-28T18:00:01Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![Stonechat](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/stonechat/32/9848_2.png) [@Stonechat](https://wahoox.forum.wahoofitness.com/u/Stonechat)\
**Post date:** [July 28, 2020, 6:00pm UTC](https://wahoox.forum.wahoofitness.com/t/outdoor-session/2574/1 "2020-07-28T18:00:01Z")

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I don’t understand what this means from Friday’s session  
Tempo increasing 30/20/10/5  
Ink I wil substitute an indoor session. Have no idea what this is trying to achieve

## Outdoor Ride

Questions about your outdoor ride? [Find the answers](https://support.thesufferfest.com/hc/en-us/sections/360000242156)

## Workout stats

Duration

**3:25:00**

Category

Warm Up  
30 minutes @ RPE 3 – 55% of FTP – HR \<75%

Main Effort

Number of Sets 4, all unique Rest Between Sets 12 minutes @ RPE 2.5 – 55% of FTP – HR \<75%  
Interval Repeats per Set Interval

4 Unique Sets  
Rest Between Sets 12 minutes @ RPE 2.5 – 55% of FTP – HR

Set 1 (30-minute Effort)  
Interval Repeats per Set 1 Interval Steady: 30 minutes @ RPE 7 – 90% of FTP-- HR \<95%

Set 2 (20-minute Effort)  
Interval Repeats per Set 5 Interval Steady: 3 minutes @ RPE 7.25 – 95% of FTP – HR \<100%  
Surge: 1 minute @ RPE 7.75 – 105% of FTP-- HR \<105%

Set 3 (10-minute Effort)  
Interval Repeats per Set 1 Interval Surge: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP) Steady: 8 minutes @ RPE 7.25 – 95% of FTP – HR \<100% Surge: 1 minute @ RPE 9 – 95% of MAP (110-135% of FTP)

Set 4 (5-minute Effort)  
Interval Repeats per Set 1 Interval Effort 1: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)  
Effort 2: 1 minute @ RPE 7.5 – 100% of FTP  
Effort 3: 1 minute @ RPE 7 – 90% of FTP  
Effort 4: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)  
Effort 5: 1 minute @ RPE 9.5 – 100+% of MAP (120-150% of FTP)

Extra Volume  
55 minutes @ RPE 3 – 60% of FTP – HR \<85%

Cool Down  
7 minutes @ RPE 1.5 – \<45% of FTP – HR \<70%

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<div class="post-metadata">

**Author:** ![Coach.Suzie.S](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/coach.suzie.s/32/1049_2.png) [@Coach.Suzie.S](https://wahoox.forum.wahoofitness.com/u/Coach.Suzie.S)\
**Post date:** [July 28, 2020, 8:45pm UTC](https://wahoox.forum.wahoofitness.com/t/outdoor-session/2574/2 "2020-07-28T20:45:39Z")

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Hi @Stonechat,

The text seems to be a little smushed together which might make it a little confusing. Maybe I can help clarify:

You’re doing 4 intervals (although the intensity varied during some of them- they’re not all steady effort throughout the entire interval length).

The first interval is 30 mins @ RPE 7 or 90% of FTP-- HR \<95% —This one IS a Steady state tempo effort.  
\*When finished with the 30 mins at tempo, ride easy for 12 minutes to recover.

The second interval is 20 minutes in total, but broken down as 5 x 4 min, without any rest between the 4 min sets. So you do 3 mins @ RPE 7.25 – 95% of FTP – HR \<100%, then a 1 minute surge @ RPE 7.75 – 105% of FTP-- HR \<105%, then immediately go back to the 3 min effort @ 95% FTP.  
When finished, ride easy for 12 minutes to recover.

The third interval is 10 minutes, broken into 3 efforts:  
Start with a surge: 1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)  
Then settle into a steady effort for: 8 minutes @ RPE 7.25 – 95% of FTP – HR \<100%  
Finish with a surge: 1 minute @ RPE 9 – 95% of MAP (110-135% of FTP)  
\*Recover with 12 mins easy

The fourth interval is a 5 minute effort, changing intensity each minute:  
1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)  
1 minute @ RPE 7.5 – 100% of FTP  
1 minute @ RPE 7 – 90% of FTP  
1 minute @ RPE 8 – 90% of MAP (105-125% of FTP)  
1 minute @ RPE 9.5 – 100+% of MAP (120-150% of FTP)

Then you’d recover with 55 minutes @ RPE 3 – 60% of FTP – HR \<85%, then cool down.

If you still don’t understand, feel free to ask additional questions, or you can do this workout as a NoVid in the app for guidance as you go.