This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second, anaerobic efforts hone your ability to do short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.
Dive into a workout designed to explore the depths of your endurance. The challenge with this workout is a set of 8-minute efforts while already being fatigued. When doing these efforts, the goal is to not only sustain, but to exceed your Functional Threshold Power (FTP). Going over your FTP for these sets shows that you're building your resilience to fatigue, getting you ready for long and grueling rides or races.
This session mimics the real-world demands of professional racing, especially when it comes to race-winning sprints. In the high-octane world of pro cycling, victories rarely come from 'fresh' legs. Instead, winning comes from pushing yourself to new levels while already fatigued. By inducing a specific level of fatigue before the efforts in this workout, we aim to simulate these race conditions—working on your ability to deliver power and speed when it counts. By knocking out this workout, you'll not only test your limits, but also gain insights into your potential to shine in the most challenging race moments.
In racing, adaptability to pace changes often sets champions apart from the pack. This workout challenges your ability to rapidly engage and disengage your muscles through progressively challenging interval sets. However, this is just the beginning. As you delve deeper into each set, prepare for an intense test of your VO2 max—a measure of the maximal amount of oxygen that you can utilise during intense exercise.
Your heart rate is a precise indicator of the physiological stress your body undergoes during training and racing. In this long, steady-state workout, aim for minimal heart rate drift to extend your Time to Exhaustion (TTE) with a consistent strain. For best results during this workout, we suggest creating a cool ambient temperature with sufficient airflow, as these are essential for maintaining a steady and effective effort throughout the session. We know these long efforts are physically and mentally tough, so pick your favorite method to get through those efforts. Whether that's pairing your workout with your favourite TV show or listening to your favorite playlist, do whatever will get you through these efforts with with the most power possible!
Focusing on capacity efforts around the 5-minute mark is pivotal for targeting a peak VO2 stimulus. By integrating this type of effort following other intense segments that might introduce fatigue, we gain better insight into an individual's maximal aerobic capacity, mirroring real-world competitive scenarios.
This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second, anaerobic efforts hone your ability to do short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.
Dive into a workout designed to explore the depths of your endurance. The challenge with this workout is a set of 8-minute efforts while already being fatigued. When doing these efforts, the goal is to not only sustain, but to exceed your Functional Threshold Power (FTP). Going over your FTP for these sets shows that you're building your resilience to fatigue, getting you ready for long and grueling rides or races.
This session mimics the real-world demands of professional racing, especially when it comes to race-winning sprints. In the high-octane world of pro cycling, victories rarely come from 'fresh' legs. Instead, winning comes from pushing yourself to new levels while already fatigued. By inducing a specific level of fatigue before the efforts in this workout, we aim to simulate these race conditions—working on your ability to deliver power and speed when it counts. By knocking out this workout, you'll not only test your limits, but also gain insights into your potential to shine in the most challenging race moments.
In racing, adaptability to pace changes often sets champions apart from the pack. This workout challenges your ability to rapidly engage and disengage your muscles through progressively challenging interval sets. However, this is just the beginning. As you delve deeper into each set, prepare for an intense test of your VO2 max—a measure of the maximal amount of oxygen that you can utilise during intense exercise.
Your heart rate is a precise indicator of the physiological stress your body undergoes during training and racing. In this long, steady-state workout, aim for minimal heart rate drift to extend your Time to Exhaustion (TTE) with a consistent strain. For best results during this workout, we suggest creating a cool ambient temperature with sufficient airflow, as these are essential for maintaining a steady and effective effort throughout the session. We know these long efforts are physically and mentally tough, so pick your favorite method to get through those efforts. Whether that's pairing your workout with your favourite TV show or listening to your favorite playlist, do whatever will get you through these efforts with with the most power possible!
Focusing on capacity efforts around the 5-minute mark is pivotal for targeting a peak VO2 stimulus. By integrating this type of effort following other intense segments that might introduce fatigue, we gain better insight into an individual's maximal aerobic capacity, mirroring real-world competitive scenarios.