This session is best done the day before your FTP test, however is optional. To get the best out of yourself in tomorrow's test, it is important that you ride today. You need to give the body some training stimulus without depleting your glycogen stores. The total ride time should be around 90 minutes, but you can shorten or extend as you wish.
The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that 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 for 10 minutes, Zone 1, progressing into mid Zone 2. Then perform blocks of the following, with 4 minutes easy spinning in between efforts So Zone 3 at 8/10/12/10/8 minutes (4 minute recovery between each effort). Keep good form on the bike focusing on smooth, fluid power! Finish with 10 minutes easy Zone 1. This session is designed to work on your ability to generate power through torque - low cadence, high power efforts are something that every rider will benefit from.
This session is designed to get you used to delivering power at a range of cadences. The low cadence efforts put the onus on your leg strength (through the high torque effort), the higher cadence efforts work your cardiopulmonary (heart and lungs) system. By training the extremities of the cadence ranges, you will be better adapt at riding to your self-selected range.
This will feel progressively harder as the session goes on. Ensure you are hydrated throughout and have good air circulation (use a strong fan!) as we don't want you overheating during this session! This type of session will work on your endurance capacity and ability to lift the power even when fatigued. Building both your lower level threshold and working on your FTP
This session,similar to the strength-endurance efforts are designed to get you used to producing the power at different cadence ranges, the higher cadences work your cardiopulmonary system much more than a lower cadence effort. You will see your heart rate rise during the high cadence element despite the power remaining the same. This session is also good at simulating bunch-riding and having to accelerate your cadence quickly without changing power too much.
Start with a good warm up (10 minutes Zone 1, then 5 minutes Zone 2, 5 minutes Zone 3 followed by 5 minutes easy spinning). Then straight in at Threshold Pushing powers for 12 mins. Have 10 mins easy soft pedalling and repeat - warm down 15 minutes. This session is designed to increase your FTP from below. Working predominately aerobic metabolism. In time your body will become more comfortable at these powers and your FTP will increase.
Start with a good warm up; 15 minutes progressing from Zone 1 into Zone 3, followed by 5 minutes easy spinning. The main session is 2 x 12 minutes, to be ridden as described below. Settle into a threshold pushing effort (same power from 'Session 4'), but after every 2 minutes ramp it up it for 30 seconds to a threshold pulling effort (Zone 5). Then back into pushing again. So, 2 mins steady-hard, then 30 seconds hard. Take 10 minutes easy spinning between the two sets. Warm down = 10 minutes easy Zone 1
Unlike a previous session that was designed to work your low cadence power production, this session is designed to work your cardiopulmonary system and aerobic power development. These intervals are meant to be relatively low intensity and each of the efforts should feel comfortably hard but hardly comfortable! Remember to keep good form on the the bike focusing on smooth, fluid pedaling at 90+ RPM.
This session is similar to the strength-endurance efforts and are designed to get you used to producing the power at different cadence ranges, the higher cadences work your cardiopulmonary system much more than a lower cadence effort. You will see your heart rate rise during the high cadence element despite the power remaining the same. This session is also good at simulating bunch-riding and having to accelerate your cadence quickly without changing power too much.
This session will feel like a gym workout on the bike as you work your cycling specific leg strength. Focus on keeping your upper body still and letting your legs and glutes do all the work.
Cadence during the efforts should be 60 to 70 RPM and 90+ during recovery.
This session is designed to get you used to delivering power at a range of cadences. The low cadence effortsput the onus on leg strength while the higher cadence efforts work your cardiopulmonary system. By training the extremities of the cadence ranges, you will be better adapted for riding in your natural range. These long steady efforts can be pretty monotonous but are a very good way to improve your cycling efficiency at the power you will spend most of your time riding.
This is progression from our last hill rep workout. In other words, more efforts! Remember to keep your upper body quiet and focus on nice, round pedaling from your legs and glutes while keeping a strong core.
Aim for a 60-70 RPM cadence for the efforts and 90+ for everything else.
IMPORTANT: Start the first 20 seconds of each minute of every 5 minute interval out of the saddle maintaining the power and cadence targets to the best of your abilities.Try not to spike the power and keep your pedaling smooth.
We want to see smooth power throughout each 5 minute effort despite being out of the saddle for the first 20 seconds of each and every minute of the interval.
This session is designed to increase your FTP from below, working predominately on your aerobic metabolism. In time, your body will become more comfortable at these powers and your FTP will increase. Note: Don't be tempted to over do it on these efforts. You'll want to push the power and may feel as though you're in no-man's land, not easy, not hard but this is exactly what we want. This isn't supposed to be an "eyeballs out" session as those are still to come!
This session is best done the day before your FTP test. To get the best out of yourself in tomorrow's test, it is important that you ride today. You need to give the body some training stimulus without depleting your glycogen stores. The total ride time should be around 90 minutes, ensure that you do at least 70 min to receive credit for the workout.
The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that 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.
Progressing on from a previous session with the increased duration, you should hopefully have a slightly higher FTP than when you first embarked on the Canyon SRAM journey, making this session even harder! This session is designed to 'push' and 'pull' your FTP. The pushing element should feel manageable. The first few 30 seconds of pulling in each effort will feel comfortable, by the end of each interval you should be struggling! Maintain good form on the bike with the power changes, try and maintain a steady cadence regardless of the power changes.
This is a very tough session and not many people are able to complete it on first attempt - so don't be disheartened if you cannot. It is designed to stretch you to your fullest - taking you to your upper limit of aerobic powers and forcing you to recover at your threshold. Ensure you have a good quality, powerful fan during this session, you WILL get hot and you will need good airflow on the indoor trainer.
This is a very tough session and not many people are able to complete it on first attempt - so don't be disheartened if you cannot. It is designed to stretch you to your fullest - taking you to your upper limit of aerobic powers and forcing you to recover at your threshold. Ensure you have a good quality, powerful fan during this session, you WILL get hot and you will need good airflow on the indoor trainer.
Recovery period is only short, so make sure you make the most of it, keep the legs spinning (but back off the power as much as possible), try not to slump over the bars, remain upright and ensure you have a good airflow and full bottle of drink for this one!
The 30 second effort isn't a full on sprint: think Chris Froome putting in a seated attack on a climb, rather than a full on sprint for the finish line.
Recovery period is only short, so make sure you make the most of it, keep the legs spinning (but back off the power as much as possible), try not to slump over the bars, remain upright and ensure you have a good airflow and full bottle of drink for this one!
Don't go out too hard - the first 2-3 minutes of the 10 will feel comfortable, by the end you won't be quite as comfortable. Try and keep the 30 seconds 'off' with the legs still producing the power. Don't let off the gas completely!!
Let's build some leg strength! These high torque efforts at a sustainable power will increase your ability to generate force in races. After a 10 minutes warm-up in Zone 1-2, begin with the first effort - 10 minutes at Z3 with a low cadence (65-75rpm). Ride 5 min recovery and then repeat 2 more times. 3 x 10 min efforts. Tips: Remain seated through efforts. Don't go all out! This is a controlled effort. It should be comfortably hard, but hardly comfortable!
This session is designed to get you used to delivering power at a range of cadences. The low cadence work focuses on leg strength and the higher cadence trains your heart and lungs.
This session is designed to build leg strength. Low cadence, high torque efforts will increase your ability to generate force in races. After a 10 min warm-up, begin your first effort, a 16 min interval in Z3 at 65-75 rpm. Recover five minutes between efforts and repeat 2 more times. 3 X 16 min efforts. 15 min cool down.
Today's session is designed to increase your FTP by working at a hard, sustainable power.Start with a solid 15 min warm-up then 5 min at Z3. Ride easy 5 min before the first effort. Do 3 X 12 min efforts in Z4/Z5, resting 10 min between each effort. You should aim for 10-15 watt below your FTP. This is as mentally demanding as it is physically!
This should be a manageable session, tough mentally as much as physically. Ensure you have enough bottles for rehydrating and a good air supply, ideally you will complete this session straight through without needing to get off the bike to refill bottles etc.
Begin with a good warmup (this is a tough session, so ensure you warm up well). Ensure you are fuelled and hydrated throughout with a good airflow. Don't bail! It gets mentally easier as the efforts get shorter!
The efforts starts with a 20 second all out sprint (the idea is to ride this 20s as hard as you can and ignore the fact that you have to continue riding for a further 2min 40sec). as you begin to fade on the sprint, you will need to gradually reduce your gearing to maintain a cadence of around 90rpm, all whilst pushing as much power as you possibly can!. this will feel like a very long 3 minutes. the key is to not bail on the effort! regardless of how much your power fades throughout the effort, you MUST finish it.
This is a hard session, make sure you are suitably motivated - the reduction in recovery time will get on top of you and is often around the 3 minute intervals that riders start to crack - push through it!