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Workout | Lidl-Trek
Duration: 1:18:00
- AVG: 68 %FTP
- MIN: 40 %FTP
- MAX: 150 %FTP
Sharing level: Public workout
3
Difficulty
0
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Description of workout
This session is not a test, it is just another training session. It includes intervals at different intensity levels, all focused on proper pedalling technique, and includes one-legged drills. In the second set of intervals you will work with changing cadence.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the eighth workout of this plan called Lidl Trek: Workout. |
| 0:01:00 | 0:00:09 | This session isn't a test, even though it's the same as the test in this plan, it's just another training session. |
| 0:01:30 | 0:00:07 | Let's start with the warm-up first. |
| 0:01:45 | 0:00:07 | The warm-up consists of four one-legged drills. Use your comfortable cadence but focus on pedaling in circles. |
| 0:01:52 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting solidly on the bike. |
| 0:02:01 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:02:10 | 0:00:12 | For optimal performance, let your hands rest lightly on the handlebars and use your core to provide stability. |
| 0:03:00 | 0:00:07 | Let's start by pedalling with your right leg! Use your comfortable cadence. |
| 0:04:00 | 0:00:06 | Now use both legs. |
| 0:06:00 | 0:00:05 | It's left leg time! Focus on pedaling in circles. |
| 0:07:00 | 0:00:07 | For the next two minutes you can pedal with both legs. |
| 0:09:00 | 0:00:07 | It's time for the right leg! |
| 0:12:00 | 0:00:08 | It's left leg time! Focus on pedaling in circles. |
| 0:13:25 | 0:00:07 | You will have four equal intervals in the first part of the training. |
| 0:15:00 | 0:00:08 | Your goal is to keep your cadence comfortable and push. |
| 0:16:00 | 0:00:08 | You should remain seated and maintain a stable, non-rocking position on the bike. |
| 0:17:00 | 0:00:10 | Your primary focus should be on your legs, and you should be firmly seated on the bike, minimising any lateral movement. |
| 0:18:00 | 0:00:08 | After the interval, the resistance drops slightly followed by a further decrease in resistance. |
| 0:19:00 | 0:00:08 | You should be warmed up already, so we can move on to the intervals. |
| 0:20:00 | 0:00:06 | Let's get started! |
| 0:21:00 | 0:00:05 | GO! |
| 0:23:00 | 0:00:07 | You can ride at a cadence that is comfortable for you. |
| 0:24:00 | 0:00:07 | This part may hurt, but it should be sustainable. |
| 0:26:00 | 0:00:05 | Well done! |
| 0:28:00 | 0:00:07 | Do not forget to drink enough! Dehydration can reduce performance. |
| 0:29:00 | 0:00:05 | It's time for another interval! |
| 0:30:00 | 0:00:06 | The hard part is done. |
| 0:32:00 | 0:00:07 | Ride at a sustainable pace until the interval is complete. |
| 0:34:00 | 0:00:06 | Second interval down, two to go! |
| 0:35:00 | 0:00:08 | When riding at high intensity, it's important to have the right posture to avoid injury. |
| 0:36:50 | 0:00:07 | Go for the next interval! Smash it! |
| 0:39:00 | 0:00:06 | You're doing great! |
| 0:41:30 | 0:00:07 | Hold on for a few more seconds! |
| 0:42:10 | 0:00:06 | Amazing job! |
| 0:43:30 | 0:00:06 | Last interval ahead! |
| 0:44:56 | 0:00:05 | Go ALL OUT! |
| 0:49:00 | 0:00:07 | Keep pedalling until the last second! |
| 0:50:00 | 0:00:05 | Well done! |
| 0:50:30 | 0:00:08 | You have just completed the first part of the training. |
| 0:51:00 | 0:00:08 | The second part is also a sprint, but has a different structure. |
| 0:51:30 | 0:00:08 | Each sprint lasts one minute, with two minutes of rest in between. |
| 0:52:00 | 0:00:09 | For these sprints, you won't be pedalling at a very high cadence. Keep your cadence between 70 and 90 rpm. |
| 0:53:00 | 0:00:08 | You can increase your cadence during rest periods. |
| 0:54:55 | 0:00:07 | Are you ready? Let's get started! |
| 0:56:10 | 0:00:06 | The first one is done! Increase your cadence to 90-110rpm. |
| 0:58:10 | 0:00:05 | Push harder! 70-90rpm. |
| 0:59:05 | 0:00:05 | Great job! Increase your cadence to 90-110rpm. |
| 1:01:30 | 0:00:06 | Push! Push! Push! |
| 1:03:00 | 0:00:08 | Remember to drink enough between hard stretches! |
| 1:03:55 | 0:00:05 | 5...4...3...2...1... |
| 1:05:10 | 0:00:05 | Don't forget the prescribed cadence 90-110rpm. |
| 1:06:00 | 0:00:08 | An electrolyte drink is recommended to replenish lost fluids. |
| 1:09:00 | 0:00:06 | Last interval ahead! 70-90rpm. |
| 1:11:10 | 0:00:06 | There you go! You did it! |
| 1:13:00 | 0:00:08 | Now all you have left is the cooldown period to gradually lower your heart rate. |
| 1:17:00 | 0:00:07 | Hope you enjoyed this workout and see you next time! |
Videoi
This workout is not synchronized with specific video content.
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