Tempo “Plus” Training. You will do 2 minute intervals at the low end of your Tempo zone (80% of FTP) followed by a 30 second “pull” at your FTP. The goal is to simulate a paceline. After a solid pull at the front, you have to be able to keep a steady effort to remain in the group. This will train your body to recover while maintaining a steady effort. With progression, we want to move to longer intervals and/or harder bursts. Rest intervals between sets at 5 minutes.