TEM-4 – Tempo (Zone 3) Efforts: Longer duration intervals in your Tempo Zone (zone 3); -- Tempo Efforts -- 2 x 20 (5) -- 2 Tempo (Zone 3) Efforts of 20 minutes each effort with 5 minutes of Recovery (Zone1) between efforts. – Cadence 90-100.

This is an Endurance (Zone 2) ride with Tempo efforts. However, we are
going to mix this up a bit. Every 5 minutes, during the Tempo effort,
sprint for 15s, all out, then settle back into Tempo (Zone 3). So, at
minutes 5, 10, and 15, you will sprint for 15s. Then, for the last
sprint at minute 20, sprint for 30s. Follow this protocol for both
repetitions.