Workouts» ZF18 Direct Power Coaching Phase 3» Week 4 »

#37-DPC Russian Steps - Speed Style!

10min from 25 to 75% FTP
15sec @ 60% FTP
45sec @ 50% FTP
30sec @ 60% FTP
30sec @ 50% FTP
45sec @ 60% FTP
15sec @ 50% FTP
1min @ 60% FTP
1min @ 50% FTP
45sec @ 60% FTP
15sec @ 50% FTP
30sec @ 60% FTP
30sec @ 50% FTP
15sec @ 60% FTP
45sec @ 50% FTP
5min @ 70rpm, 40% FTP
15sec @ 60% FTP
45sec @ 50% FTP
30sec @ 60% FTP
30sec @ 50% FTP
45sec @ 60% FTP
15sec @ 50% FTP
1min @ 60% FTP
1min @ 50% FTP
45sec @ 60% FTP
15sec @ 50% FTP
30sec @ 60% FTP
30sec @ 50% FTP
15sec @ 60% FTP
45sec @ 50% FTP
9min from 50 to 25% FTP
10min from 25 to 75% FTP15sec @ 60% FTP45sec @ 50% FTP30sec @ 60% FTP30sec @ 50% FTP45sec @ 60% FTP15sec @ 50% FTP1min @ 60% FTP1min @ 50% FTP45sec @ 60% FTP15sec @ 50% FTP30sec @ 60% FTP30sec @ 50% FTP15sec @ 60% FTP45sec @ 50% FTP5min @ 70rpm, 40% FTP15sec @ 60% FTP45sec @ 50% FTP30sec @ 60% FTP30sec @ 50% FTP45sec @ 60% FTP15sec @ 50% FTP1min @ 60% FTP1min @ 50% FTP45sec @ 60% FTP15sec @ 50% FTP30sec @ 60% FTP30sec @ 50% FTP15sec @ 60% FTP45sec @ 50% FTP9min from 50 to 25% FTP
Workout overview

Duration: 40m

Stress points: 18

Zone distribution

Z1: 29m

Z2: 11m

Z3: -

Z4: -

Z5: -

Z6: -

73%
28%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your leg speed & increase your efficiency

10 min warm-up

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance, the easy parts just reduce right off.

15 sec max 45 sec easy,
30 sec max 30 sec easy,
45 sec max 15 sec easy,
60 sec max 60 sec easy,
45 sec max 15 sec easy,
30 sec max 30 sec easy,
15 sec max 45 sec easy,

5 mins active rest then repeat.

Don’t worry about zones during this session.

9 min cool-down

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

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ZF18 Direct Power Coaching Phase 3 » Week 4

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