Introductory workout to be done prior to starting a training plan. Later in the week you will be completing your initial FTP test. Today's session is a great way to gauge where your FTP is before the test session.
The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
Upon saving your ride, you will be notified if your FTP improved.
Warm up followed by; 3 x 6 minute efforts @ 98%, 95% and 91% FTP respectively with 2min recovery. Observe your Heart Rate response to each interval. Is it decreasing with the reduction of target power in each interval?
Warm up followed by: 3 x 6 minute efforts @ 98%, 95% and 91% FTP respectively with 2min recovery. Observe your Heart Rate response to each interval. Is it decreasing with the reduction of target power in each interval?
12min intervals consisting of 3min @ 98% / 1min 62%.
With the recovery period requiring some pressure on the pedals, monitor your heart rate to see if you are able to bring it back to normal recovery levels over the course of the 12min.
16min intervals consisting of 3min @ 98% / 1min 62%.
With the recovery period requiring some pressure on the pedals, monitor your heart rate to see if you are able to bring it back to normal recovery levels over the course of the 16min.
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 10 min Strength endurance intervals. Target cadence drops from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 15 min Strength endurance intervals. Target cadence varies from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
Simulating the demands of climbing at a Vo2 Max intensity, today you will complete 3 x 3min intervals, followed by 3 x 2min intervals.
However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals seated and the 2min intervals standing if possible.
Working at the lower end of your Zone 5 Vo2 Max power, this session requires you to complete the longest interval first, then reduce the following interval by 30sec each time.
Starting with a 6min Zone 5 interval, you will finish with a 3.5min interval.
After a good warm up and 15 minutes of Endurance Free Riding, complete the following. 3 x 3min @ Z5 Vo2 with 3min recovery. The aim is to increase power with each effort, with the final effort being the best.
Let's see how much you have improved over the last 10 weeks!
The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
Upon saving your ride, you will be notified if your FTP improved.