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Lead Out 3 | Lidl-Trek

Duration: 1:05:02
  • AVG: 73 %FTP
  • MIN: 45 %FTP
  • MAX: 150 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
120
90
60
30
0
time
%FTP

Description of workout

This workout is designed to improve your cycling performance and raw power with high cadence, making it suitable for riders looking to build strength and endurance.
The "Spinning is Winning" sections emphasize high cadence riding, followed by easy recovery phases. (main sets of intervals are at 100-200rpm)
The session ends with another ramp-up interval in five steps, finishing with a 1 minute all out effort that will make feel like you are at the end of a leadout train at the Champs-Élysées!

Workout instructions

Time from start Show time Text
0:00:10 0:00:08 Welcome to the tenth workout of this plan called OE Lead Out W3.
0:01:00 0:00:09 You have already ridden this exact workout in week 2 of this plan, so you can compare your performance.
0:01:30 0:00:09 Already into the third week of this plan, you should be fitter than the last time you did this workout.
0:02:00 0:00:07 Let's start with an eight-minute warm-up at a low intensity.
0:02:30 0:00:09 After the eight minutes, the resistance will be increased in four steps up to 109% of your FTP.
0:03:00 0:00:09 The higher intensity part of the warm-up will help your muscles get ready for the main part.
0:03:30 0:00:12 This is an intense session combining warm-up intervals, ramp-up intervals and high-cadence sprints.
0:04:00 0:00:12 You will improve your cycling performance and raw power to build strength and endurance.
0:05:00 0:00:08 This workout consists of "Spinning is Winning" sections divided into two parts.
0:06:00 0:00:08 Each part is divided into four intervals of the same length and intensity.
0:07:00 0:00:09 The second part is followed by a five-step ramp-up interval and 1 minute with all-out effort.
0:08:30 0:00:07 The intensity has just started to increase.
0:11:00 0:00:06 Come on! Only one step to go!
0:11:40 0:00:08 You are currently riding at the highest intensity of this interval.
0:13:00 0:00:06 Great job, well done!
0:16:00 0:00:07 You should be warmed up enough for the first interval!
0:17:00 0:00:07 Try your best to stick with the given effort level.
0:18:00 0:00:06 You are doing great!
0:19:30 0:00:07 Focus on regular breathing and get ready to go!
0:20:25 0:00:05 5...4...3...2...1...
0:22:40 0:00:08 The intervals that you are currently riding are referred to as high cadence sprints.
0:23:00 0:00:08 That means: You have to spin at the highest possible cadence, around 100-150 rpm.
0:23:20 0:00:07 After each intense interval is a recovery section.
0:24:20 0:00:06 Let's start the third interval!
0:25:30 0:00:07 Try to increase your cadence even more!
0:26:40 0:00:05 Great job!
0:27:00 0:00:07 Now you have the last sprint of the first part ahead of you.
0:27:30 0:00:08 This interval is followed by a longer rest period, so give it your all!
0:29:00 0:00:06 You are doing great!
0:30:00 0:00:07 Hold on for just a few more seconds!
0:31:00 0:00:08 Now you have six minutes rest before the next part starts.
0:32:00 0:00:08 It's an ideal time to have a drink or just stretch your back a little.
0:33:00 0:00:09 This section allows your heart rate to drop so that you'll be more rested before the next set of intervals.
0:34:00 0:00:07 The upcoming part consists of another four high cadence sprints.
0:36:30 0:00:07 After some recovery let's get those sprints going again!
0:38:00 0:00:05 You are doing great, keep it up!
0:40:00 0:00:06 Drink something to stay hydrated.
0:41:00 0:00:08 Keep going, no matter how uncomfortable, in order to improve.
0:42:00 0:00:05 Push harder!
0:44:00 0:00:07 Wow, you really are handling these intervals like a pro!
0:44:30 0:00:06 Focus on breathing correctly!
0:45:00 0:00:07 You should breathe deeply into your diaphragm.
0:46:30 0:00:07 You still have a few intervals to go, so stay focused!
0:48:20 0:00:10 You have the final sprint ahead of you...
0:48:30 0:00:07 ...but that is not the end of the intensity for today.
0:49:30 0:00:05 SPRINT!
0:50:30 0:00:06 Last minute ahead!
0:52:20 0:00:09 Let's have a look at what to expect as the last part of today's training is about to begin.
0:52:40 0:00:08 The last intensity will be a ramp-up interval with increasing intensity in five steps.
0:53:00 0:00:07 This interval will be finished with a 1 minute all out effort.
0:53:20 0:00:05 Let's do it!
0:55:00 0:00:07 Maintain the same cadence as the resistance increases.
0:55:30 0:00:06 All out effort in two minutes!
0:56:30 0:00:08 When the all-out part comes, pedal at the highest possible cadence and GO!
0:57:30 0:00:05 GO! GO! GO!
0:59:00 0:00:08 Congratulations, you have completed the entire workout!
1:00:00 0:00:06 To cool down just soft pedal.
1:01:00 0:00:12 Your cool down will flush out the lactic acid and improve your ability to recover. Enjoy it and use this time to relax. Breathe deeply.
1:02:00 0:00:12 Make sure to include some protein and carbohydrates in a snack or a shake shortly after this workout. This will speed up your recovery.
1:04:00 0:00:07 Recover well and be ready for next workout in this plan.

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