Workouts» Recreation and Foundation

Recreation and Foundation

LIT/fatmax and recovery workouts in different lengths. These workouts are designed with some short peaks at lower cadence where you can lift your ass out of the saddle.


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Recreation and Foundation »

LIT extra long mix 120min

5min from 40 to 65% FTP
1min @ 105rpm, from 65 to 100% FTP
30sec @ 105rpm, 100% FTP
1min @ 105rpm, from 100 to 65% FTP
3min 30sec @ 65% FTP
3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
5min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
5min from 40 to 65% FTP1min @ 105rpm, from 65 to 100% FTP30sec @ 105rpm, 100% FTP1min @ 105rpm, from 100 to 65% FTP3min 30sec @ 65% FTP3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP5min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 50% FTP5min from 65 to 40% FTP
Workout overview

Duration: 2h

Stress points: 100

Zone distribution

Z1: 12m

Z2: 1h 40m

Z3: 1m

Z4: 3m

Z5: -

Z6: 4m

10%
84%
1%
2%
0%
3%

Author: H.Eykelen

120min LIT/fatmax optimzed - with boost-warm-up, 3x priming und 8x short peaks for "lifting the ass" at lower cadence.

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Recreation and Foundation »

LIT long optimized 90min

5min @ 85rpm, from 40 to 65% FTP
1min @ 105rpm, from 65 to 100% FTP
30sec @ 105rpm, 100% FTP
1min @ 105rpm, from 100 to 65% FTP
4min @ 65% FTP
3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
5min @ 85rpm, from 40 to 65% FTP1min @ 105rpm, from 65 to 100% FTP30sec @ 105rpm, 100% FTP1min @ 105rpm, from 100 to 65% FTP4min @ 65% FTP3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 65% FTP4min @ 68% FTP3min 30sec @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 65% FTP4min @ 68% FTP3min 30sec @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 65% FTP4min @ 68% FTP3min 30sec @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 65% FTP4min @ 68% FTP3min 30sec @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 65% FTP4min @ 68% FTP3min 30sec @ 65% FTP30sec @ 50% FTP5min from 65 to 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 74

Zone distribution

Z1: 11m

Z2: 1h 13m

Z3: 1m

Z4: 3m

Z5: -

Z6: 3m

12%
81%
1%
3%
0%
3%

Author: H.Eykelen

90min LIT/fatmax optimized - with boost-warm-up, 3x priming und 5x short peaks for "lifting the ass" at lower cadence.

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Recreation and Foundation »

LIT medium optimized 75min

5min from 40 to 65% FTP
1min @ 105rpm, from 65 to 100% FTP
30sec @ 105rpm, 100% FTP
1min @ 105rpm, from 100 to 65% FTP
3min 30sec @ 65% FTP
3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 68% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
5min from 40 to 65% FTP1min @ 105rpm, from 65 to 100% FTP30sec @ 105rpm, 100% FTP1min @ 105rpm, from 100 to 65% FTP3min 30sec @ 65% FTP3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 68% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 68% FTP4min @ 70% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 68% FTP4min @ 70% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 68% FTP4min @ 70% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP4min @ 68% FTP4min @ 70% FTP3min @ 65% FTP30sec @ 50% FTP5min from 65 to 40% FTP
Workout overview

Duration: 1h 15m

Stress points: 64

Zone distribution

Z1: 10m

Z2: 59m

Z3: 1m

Z4: 3m

Z5: -

Z6: 2m

14%
79%
1%
3%
0%
3%

Author: H.Eykelen

75min LIT/fatmax optimized - with boost-warm-up, 3x priming und 4x short peaks for "lifing the ass" at lower cadence.

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Recreation and Foundation »

LIT short optimized 55min

5min from 40 to 70% FTP
3x 30sec @ 105rpm, 100% FTP,
2min 50sec @ 90rpm, 70% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min @ 68% FTP
4min @ 70% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min @ 68% FTP
4min @ 70% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min @ 68% FTP
4min @ 70% FTP
3min 30sec @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
5min from 40 to 70% FTP3x 30sec @ 105rpm, 100% FTP,
2min 50sec @ 90rpm, 70% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min @ 68% FTP4min @ 70% FTP3min 30sec @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min @ 68% FTP4min @ 70% FTP3min 30sec @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min @ 68% FTP4min @ 70% FTP3min 30sec @ 65% FTP30sec @ 50% FTP5min from 65 to 40% FTP
Workout overview

Duration: 55m

Stress points: 46

Zone distribution

Z1: 9m

Z2: 43m

Z3: -

Z4: 2m

Z5: -

Z6: 2m

17%
78%
0%
3%
0%
3%

Author: H.Eykelen

LIT/fatmax short optimized - mit 3x priming und 3x short peaks for "lifting the ass" at lower cadence.

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Recreation and Foundation »

Regeneration short 50min

4min from 30 to 52% FTP
2min 30sec @ 52% FTP
3min @ 50% FTP
2min @ 70% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 48% FTP
1min 30sec @ 100rpm, 90% FTP
1min @ 48% FTP
3min @ 52% FTP
3min @ 50% FTP
3min @ 48% FTP
1min @ 110rpm, 110% FTP
1min @ 48% FTP
3min @ 52% FTP
3min @ 50% FTP
3min @ 48% FTP
1min @ 70% FTP
5min from 50 to 30% FTP
4min from 30 to 52% FTP2min 30sec @ 52% FTP3min @ 50% FTP2min @ 70% FTP3min @ 52% FTP4min @ 50% FTP3min @ 48% FTP1min 30sec @ 100rpm, 90% FTP1min @ 48% FTP3min @ 52% FTP3min @ 50% FTP3min @ 48% FTP1min @ 110rpm, 110% FTP1min @ 48% FTP3min @ 52% FTP3min @ 50% FTP3min @ 48% FTP1min @ 70% FTP5min from 50 to 30% FTP
Workout overview

Duration: 50m

Stress points: 28

Zone distribution

Z1: 45m

Z2: 3m

Z3: -

Z4: 2m

Z5: 1m

Z6: -

89%
6%
0%
3%
2%
0%

Author: H.Eykelen

50min regeneration with short moderate peaks.

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Recreation and Foundation »

Regeneration standard 80min

3min 30sec from 30 to 52% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 85rpm, 48% FTP
5min @ 65% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 48% FTP
1min 30sec @ 95rpm, 80% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 48% FTP
1min @ 100rpm, 95% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 48% FTP
45sec @ 105rpm, 110% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 48% FTP
30sec @ 110rpm, 125% FTP
3min @ 52% FTP
4min @ 50% FTP
3min @ 48% FTP
1min @ 95rpm, 80% FTP
4min @ 50% FTP
2min 45sec from 50 to 30% FTP
3min 30sec from 30 to 52% FTP3min @ 52% FTP4min @ 50% FTP3min @ 85rpm, 48% FTP5min @ 65% FTP3min @ 52% FTP4min @ 50% FTP3min @ 48% FTP1min 30sec @ 95rpm, 80% FTP3min @ 52% FTP4min @ 50% FTP3min @ 48% FTP1min @ 100rpm, 95% FTP3min @ 52% FTP4min @ 50% FTP3min @ 48% FTP45sec @ 105rpm, 110% FTP3min @ 52% FTP4min @ 50% FTP3min @ 48% FTP30sec @ 110rpm, 125% FTP3min @ 52% FTP4min @ 50% FTP3min @ 48% FTP1min @ 95rpm, 80% FTP4min @ 50% FTP2min 45sec from 50 to 30% FTP
Workout overview

Duration: 1h 20m

Stress points: 44

Zone distribution

Z1: 1h 10m

Z2: 5m

Z3: 3m

Z4: 1m

Z5: 1m

Z6: 1m

88%
6%
3%
1%
1%
1%

Author: H.Eykelen

80min regeneration with short moderate peaks.

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