Florence (Burke's coach) Belafonte — Tempo 3×5 Rebuild-block quality ride. 10 min warmup, 5 min Z2, then 3 × 5 min at tempo (85% FTP) with 2 min easy between, 4 min Z2, 5 min cooldown. 45 minutes. Only on a green day. Pair with 20 min strength afterward per the plan. bike