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Cherry on Top
Duration: 0:53:30
- AVG: 67 %FTP
- MIN: 45 %FTP
- MAX: 95 %FTP
Sharing level: Public workout
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Description of workout
Boost your performance with a workout that combines Tempo and Sweet Spot intensity intervals. With intervals at 80% and 90% FTP, you'll strengthen your endurance and pacing skills to excel on climbs and at the front of the peloton. A short cherry on the top at the end of the intervals complements this.
TIP: Workouts are the ideal way to maximise the impact of your training time. However, it's essential to warm up before a workout. If the warmup provided needs to be longer, please precede it with a warmup that suits your needs.
A warm-up raises the temperature of your muscles, making them more pliable and efficient. This allows them to contract and relax more easily, reducing the risk of injury.
TIP: Workouts are the ideal way to maximise the impact of your training time. However, it's essential to warm up before a workout. If the warmup provided needs to be longer, please precede it with a warmup that suits your needs.
A warm-up raises the temperature of your muscles, making them more pliable and efficient. This allows them to contract and relax more easily, reducing the risk of injury.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the last workout in this plan called Cherry on Top. |
| 0:01:00 | 0:00:08 | This workout is a combination of tempo and sweet spot intensity levels. |
| 0:03:00 | 0:00:08 | Let's warm up the legs first in a few steps. |
| 0:04:00 | 0:00:08 | Now you are riding at the highest intensity of your warm-up. |
| 0:05:00 | 0:00:12 | Your warmup, even if short, increases muscle temperature and improves muscle blood flow, preparing the cardio systems and range of motion. |
| 0:07:00 | 0:00:08 | You will ride a total of six intervals divided into two parts. |
| 0:07:30 | 0:00:07 | The first part consists of three intervals |
| 0:08:00 | 0:00:08 | Each has the same structure but different intensity levels and lengths. |
| 0:09:00 | 0:00:08 | The first interval will start at 80% for three minutes, followed by a thirty-second sprint. |
| 0:10:00 | 0:00:09 | Keep your cadence around 90-100rpm and get ready to go! |
| 0:12:30 | 0:00:08 | Keep going, you're almost done with the first part of this interval! |
| 0:13:30 | 0:00:05 | SPRINT! |
| 0:14:30 | 0:00:07 | Take regular, deep breaths during the intervals. |
| 0:15:30 | 0:00:08 | The next interval will be one minute shorter, but be prepared for more intensity! |
| 0:15:55 | 0:00:06 | Let's get started! |
| 0:17:30 | 0:00:07 | Push hard until the end of the interval! |
| 0:18:30 | 0:00:07 | Well done! |
| 0:19:00 | 0:00:09 | Riding at 80% and 90% FTP will build your endurance and pace to excel on climbs and at the front of the peloton. |
| 0:20:00 | 0:00:08 | You have the last interval of the first part ahead of you. |
| 0:20:20 | 0:00:08 | This one will be the same as the first...give it your all! |
| 0:22:30 | 0:00:07 | Just keep up this pace for one more minute! |
| 0:23:30 | 0:00:06 | and now SPRINT! |
| 0:24:10 | 0:00:06 | Great job! |
| 0:25:00 | 0:00:08 | Now you have five minutes to catch your breath before the second part. |
| 0:25:30 | 0:00:08 | These five minutes are not a regular recovery period as the resistance is set at 65%. |
| 0:26:00 | 0:00:08 | Do not forget to drink enough! Dehydration can reduce performance. |
| 0:27:00 | 0:00:08 | When the second part comes, pay attention to your form. |
| 0:28:00 | 0:00:08 | Try to maintain a relaxed but stable upper body, engage the core, and pedal with a smooth and fluid motion. |
| 0:29:00 | 0:00:08 | When riding at high intensity, it's important to have the right posture to avoid injury. |
| 0:31:10 | 0:00:08 | The second part will start in a few seconds, stay focused. |
| 0:31:20 | 0:00:09 | Do not worry about not managing the next part as it will be exactly the same as the first part. |
| 0:34:25 | 0:00:07 | Go for the next sprint! Smash it! |
| 0:35:00 | 0:00:05 | Amazing! |
| 0:36:50 | 0:00:07 | This will be a high intensity interval. |
| 0:39:00 | 0:00:05 | GO! |
| 0:43:00 | 0:00:07 | Keep your body stable and pedalling smooth. |
| 0:44:30 | 0:00:06 | Go ALL OUT! |
| 0:47:00 | 0:00:08 | That's all the intensity needed today. You did great! |
| 0:48:00 | 0:00:08 | Now maintain a cadence that is comfortable for you. Only the cool down is left. |
| 0:49:00 | 0:00:08 | The cool-down period is very important as it is part of your recovery. |
| 0:50:00 | 0:00:07 | The longer the cool down, the better the recovery. |
| 0:53:00 | 0:00:08 | Hope you enjoyed this training plan! |
Videoi
This workout is not synchronized with specific video content.
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