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Test | Lidl-Trek
Duration: 1:19:00
- AVG: 68 %FTP
- MIN: 40 %FTP
- MAX: 150 %FTP
Sharing level: Public workout
3
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Description of workout
Lets fire up those legs and prepare to test! You will also take this test at the end of your training plan to see how you felt and improved.
This session is designed to improve your pedaling technique and get your muscles warmed up for the next 6 weeks.
It includes intervals at various intensity levels all focused on proper pedal strokes and incorporates 1-legged bursts.
In the second set of intervals you will be working with changing cadence.
How to perform:
1-Legged Bursts: Focus on maintaining proper posture and ensure that you are firmly fixed to the bike. Avoid gripping the handlebars too tightly. For optimal performance, let your hands rest lightly on top of the handlebars and allow your core and body to provide stability.
FULL CADENCE: Strive to achieve the highest cadence possible (depends on interval requirements) while remaining seated and maintaining a stable, non-rocking position on the bike. Your primary focus should be on your legs, and you should be securely planted on the bike, minimizing any lateral movement. You should feel constant tension on your chain.
This session is designed to improve your pedaling technique and get your muscles warmed up for the next 6 weeks.
It includes intervals at various intensity levels all focused on proper pedal strokes and incorporates 1-legged bursts.
In the second set of intervals you will be working with changing cadence.
How to perform:
1-Legged Bursts: Focus on maintaining proper posture and ensure that you are firmly fixed to the bike. Avoid gripping the handlebars too tightly. For optimal performance, let your hands rest lightly on top of the handlebars and allow your core and body to provide stability.
FULL CADENCE: Strive to achieve the highest cadence possible (depends on interval requirements) while remaining seated and maintaining a stable, non-rocking position on the bike. Your primary focus should be on your legs, and you should be securely planted on the bike, minimizing any lateral movement. You should feel constant tension on your chain.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the third workout of this plan called Universal pedalling Test. |
| 0:01:00 | 0:00:08 | As you might have guessed from the name, this is not going to be your typical training. |
| 0:01:30 | 0:00:08 | This is a test that will test your strength, speed and cadence skills. |
| 0:02:00 | 0:00:09 | You will take the same test at the end of this training plan to see how much you have improved. |
| 0:02:30 | 0:00:06 | Let's start with the warm-up first. |
| 0:03:30 | 0:00:07 | The warm-up consists of four one-legged drills. |
| 0:04:00 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting solidly on the bike. |
| 0:04:30 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:05:00 | 0:00:12 | For optimal performance, let your hands rest lightly on top of the handlebars and allow your core and body to provide stability. |
| 0:06:00 | 0:00:06 | Let's start by pedalling with your right leg! |
| 0:07:00 | 0:00:06 | Now engage both legs. |
| 0:09:00 | 0:00:05 | It's left leg time! |
| 0:10:00 | 0:00:07 | For the next two minutes you can pedal with both legs. |
| 0:12:00 | 0:00:06 | Once again it's time for the right leg! |
| 0:13:00 | 0:00:09 | The right leg interval is over. Now you have two minutes of normal pedalling and then the last one- legged interval. |
| 0:15:00 | 0:00:05 | Use your left leg! |
| 0:16:00 | 0:00:08 | You should be warmed up already, so we can move on to the test. |
| 0:17:00 | 0:00:07 | You will have four equal intervals in the first part of the test. |
| 0:18:00 | 0:00:06 | Each interval starts with a one minute sprint. |
| 0:18:30 | 0:00:08 | Your goal is to pedal at the highest possible cadence and give it your all. |
| 0:19:00 | 0:00:08 | You should remain seated and maintain a stable, non-rocking position on the bike. |
| 0:19:30 | 0:00:12 | Your primary focus should be on your legs, and you should be firmly seated on the bike, minimising any lateral movement. |
| 0:20:00 | 0:00:12 | After the sprint, the resistance drops slightly followed by a further decrease in resistance. |
| 0:21:00 | 0:00:07 | You should feel constant tension on your chain. |
| 0:23:55 | 0:00:07 | Let's get started! |
| 0:24:10 | 0:00:05 | SPRINT! |
| 0:26:00 | 0:00:08 | Now you can ride at a cadence that is comfortable for you. |
| 0:29:00 | 0:00:05 | Well done! |
| 0:30:00 | 0:00:08 | Do not forget to drink enough! Dehydration can reduce performance. |
| 0:32:00 | 0:00:05 | It's time to sprint! |
| 0:33:00 | 0:00:06 | The sprint part is done. |
| 0:35:00 | 0:00:09 | Ride at a sustainable pace until the interval is complete. |
| 0:37:30 | 0:00:07 | Second interval down, two to go! |
| 0:39:00 | 0:00:08 | When riding at high intensity, it's important to have the right posture to avoid injury. |
| 0:39:55 | 0:00:07 | Go for the next sprint! Smash it! |
| 0:42:00 | 0:00:06 | You're doing great! |
| 0:44:20 | 0:00:07 | Hold on for a few more seconds! |
| 0:45:30 | 0:00:06 | Amazing job! |
| 0:47:00 | 0:00:06 | Last interval ahead! |
| 0:48:00 | 0:00:05 | Go ALL OUT! |
| 0:51:00 | 0:00:07 | Keep pedalling until the last second! |
| 0:53:10 | 0:00:05 | Well done! |
| 0:54:00 | 0:00:07 | You have just completed the first part of the test. |
| 0:55:00 | 0:00:08 | The second part is also a sprint, but has a different structure. |
| 0:55:30 | 0:00:08 | Each sprint lasts one minute, with two minutes of rest in between. |
| 0:56:00 | 0:00:09 | For these sprints, you won't be pedalling at a very high cadence. Keep your cadence between 70 and 90 rpm. |
| 0:57:00 | 0:00:07 | You can increase your cadence during rest periods. |
| 0:57:55 | 0:00:06 | Are you ready? Let's get started! |
| 0:59:30 | 0:00:05 | The first one is done! |
| 1:01:30 | 0:00:05 | Push harder! |
| 1:02:30 | 0:00:05 | Great job! |
| 1:04:30 | 0:00:06 | Push! Push! Push! |
| 1:05:30 | 0:00:07 | Remember to drink enough between hard stretches! |
| 1:06:00 | 0:00:06 | Halfway there! |
| 1:06:55 | 0:00:05 | 5...4...3...2...1... |
| 1:09:00 | 0:00:09 | An electrolyte drink is recommended to replenish lost fluids. |
| 1:12:00 | 0:00:05 | Last interval ahead! |
| 1:14:10 | 0:00:06 | There you go! You did it! |
| 1:15:00 | 0:00:08 | Now all you have left is the cooldown period to gradually lower your heart rate. |
| 1:16:00 | 0:00:08 | You should be proud of yourself, you did a great job today. |
| 1:18:00 | 0:00:08 | Hope you enjoyed this test and see you next time! |
Videoi
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