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Attaque | Lidl-Trek
Duration: 1:08:00
- AVG: 62 %FTP
- MIN: 50 %FTP
- MAX: 120 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
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0:03
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0:15
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0:25
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96 | |
72 | |
48 | |
24 | |
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time
%FTP
Description of workout
Improve your raw power and put in the attacks and make it count. Improve your power to apply the high watts when the tactics demand it.
These high-intensity intervals are designed to boost your attacking and VO2 Max. Recovery phases are incorporated to help you catch your breath, but at a high cadence to boost that training effect.
These high-intensity intervals are designed to boost your attacking and VO2 Max. Recovery phases are incorporated to help you catch your breath, but at a high cadence to boost that training effect.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the fourth workout of this plan called Attaque. |
| 0:01:00 | 0:00:08 | Let's start with a ten-minute warm-up in three easy steps. |
| 0:02:00 | 0:00:09 | This workout is designed to improve your ability to generate the big watts needed for a attack. |
| 0:03:00 | 0:00:08 | The session consists of a hard effort with low or free cadence intervals. |
| 0:04:00 | 0:00:06 | You will have a total of seven intervals. |
| 0:05:00 | 0:00:08 | The intervals are divided into two parts, the first of which will be easier than the second. |
| 0:06:00 | 0:00:08 | All intervals will be around your FTP, so this will be a challenging and intense workout. |
| 0:07:00 | 0:00:09 | The first part is called "Power Efforts", where you'll push hard for 1 minute, around 60-70rpm. |
| 0:08:00 | 0:00:10 | If you are feeling good you can try and ramp up the final 12s similar to what you would do when sprinting to the finish line! |
| 0:09:00 | 0:00:08 | These high-intensity intervals are designed to boost your strength and anaerobic capacity. |
| 0:09:40 | 0:00:08 | Hope you are already warmed up as the first interval is about to start. |
| 0:10:00 | 0:00:06 | Reduce your cadence to 60-70rpm! |
| 0:10:40 | 0:00:08 | If you feel like it, you can sprint for the last 10 seconds! |
| 0:11:05 | 0:00:05 | The first one done! Increase your cadence to 90-100rpm! |
| 0:12:00 | 0:00:07 | You now have a three-minute rest period. |
| 0:12:30 | 0:00:09 | During each rest period, increase your cadence to around 95rpm to make the strengh intervals functional. |
| 0:13:00 | 0:00:09 | Recovery phases are incorporated to help you catch your breath, but at a high cadence to boost that training effect. |
| 0:14:55 | 0:00:05 | 5...4...3...2...1... |
| 0:15:00 | 0:00:07 | The recommended cadence for these intervals is around 60-70rpm. |
| 0:15:40 | 0:00:05 | You are doing great! |
| 0:17:00 | 0:00:07 | Two intervals down and two more to go. Keep your cadence between 90-100rpm during the recovery |
| 0:18:00 | 0:00:08 | The next two intervals are the same as the two you have already ridden. |
| 0:19:40 | 0:00:06 | Another one is coming! (60-70rpm) |
| 0:20:40 | 0:00:07 | Just a few more seconds, you can do it! |
| 0:21:30 | 0:00:07 | Even if you are out of breath, do not forget to drink. |
| 0:22:00 | 0:00:08 | The best choice for this type of training is an ionic drink with plenty of minerals. |
| 0:23:00 | 0:00:07 | You have the last interval of the first part ahead of you! |
| 0:24:00 | 0:00:08 | Give it your all as you will have more time to rest after this interval. |
| 0:25:00 | 0:00:05 | GO! |
| 0:25:30 | 0:00:05 | Push harder! |
| 0:26:30 | 0:00:05 | Great job! |
| 0:27:00 | 0:00:07 | You have just completed the first part! |
| 0:29:00 | 0:00:09 | Pedal at this intensity for another minute before it drops and you will be able to rest further. |
| 0:30:00 | 0:00:08 | To make these intervals as functional as possible, focus on the correct pedalling technique at 90-100rpm. |
| 0:30:30 | 0:00:07 | Your pedalling should be steady and in full circles. |
| 0:31:00 | 0:00:08 | Your foot should be horizontal with the toe pointing forward, not sideways. |
| 0:31:30 | 0:00:07 | Pedalling should be relaxed, in circular movements, feet straight. |
| 0:32:00 | 0:00:07 | The second part of the training is just around the corner. |
| 0:33:00 | 0:00:12 | You will ride as in the first part, one minute at a low cadence and if you feel energetic you can sprint in the last ten seconds. |
| 0:34:00 | 0:00:09 | The only difference is that these intervals are at a higher resistance, so it will be more physically demanding. |
| 0:34:55 | 0:00:05 | Let's do it! Keep your cadence comfortable. |
| 0:36:30 | 0:00:07 | The first one is done and you handled it like a pro! Keep your cadence comfortable. |
| 0:38:00 | 0:00:09 | These intervals are much harder than the first ones. You have more time to recover between them. |
| 0:40:00 | 0:00:12 | Now increase your cadence to 90-100rpm. |
| 0:45:00 | 0:00:05 | GO! |
| 0:45:30 | 0:00:07 | You are doing great, keep it up! |
| 0:47:00 | 0:00:08 | It may hurt now, but think of how amazing you will feel after this training session. Keep your cadence comfortable. |
| 0:50:00 | 0:00:08 | You only have one interval to go, catch your breath and increase your cadence to 90-100rpm. |
| 0:55:00 | 0:00:06 | Give it your all! |
| 0:55:40 | 0:00:06 | Come on, come on! |
| 0:56:30 | 0:00:07 | Congratulations, you did it! |
| 0:57:00 | 0:00:08 | From such an intense workout, expect a bit of stiffness afterwards. |
| 0:58:00 | 0:00:08 | After an extremely intense workout, some recovery is important the day after. |
| 1:00:00 | 0:00:09 | A long cool-down is a great way to help your body recover better. |
| 1:07:50 | 0:00:08 | Hope to see you soon at the next training in this plan! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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