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Can some explain this training program to me.?


1 hr.w/2x20-min.tempo:10min.rest explain to me one by one what is te used of each number what is the used of 2 in 20 min. tempo and what kind of rest that 10 min.off the bike or in the saddle

1 hour total ride time.
20 minutes at tempo (fast pace)
10 rest (not off the bike just slow down)
20 minutes at tempo
10 rest
done

Your tempo and rest speed totally depends on how in shape you are.
M R is correct (ahem!)

It sounds as though these types of training programmes (Intervals) are new to you?

Before embarking on this type of training, be sure to get base miles in first, spend a while doing distances at an easy to medium pace.

Good Luck mate.
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