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Duration: 1h 5m
Stress points: 63
Z1: 19m
Z2: 38m
Z3: -
Z4: -
Z5: 8m
Z6: -
Author: C.Hui
this is for general preparation, kicking start the training or recovery
15mins warm up,
8 x 4mins steady 1min above FTP hard effort
Duration: 1h 4m
Stress points: 69
Z1: 20m
Z2: 21m
Z3: 10m
Z4: -
Z5: 8m
Z6: 5m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
10x30s 110rpm 30s easy,
5mins steady 80%,
8 x 2mins easy 1min above FTP hard effort,
10mins spinning until the end
Duration: 1h 1m
Stress points: 62
Z1: 26m
Z2: 14m
Z3: 10m
Z4: 5m
Z5: 4m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
5mins steady 80% 2mins easy,
5mins steady+ 95% 2mins easy,
2 x 4mins steady 2min above FTP hard effort,
15mins spinning until the end
Duration: 1h 8m
Stress points: 70
Z1: 26m
Z2: 9m
Z3: 25m
Z4: -
Z5: 6m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
4 x 5mins steady 80% 2mins easy,
2 x 1min steady 3mins above FTP hard effort,
10mins spinning until the end
Duration: 1h 10m
Stress points: 80
Z1: 12m
Z2: 17m
Z3: 23m
Z4: 10m
Z5: 5m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
2mins easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down
Duration: 1h 12m
Stress points: 85
Z1: 12m
Z2: 13m
Z3: 26m
Z4: 12m
Z5: 6m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
1min easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down
Duration: 1h
Stress points: 79
Z1: 24m
Z2: 4m
Z3: 8m
Z4: 3m
Z5: 18m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins 110% FTP hard effort at 75rpm,
2mins easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down