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Workout 2 | Lidl-Trek
Duration: 1:19:00
- AVG: 69 %FTP
- MIN: 40 %FTP
- MAX: 150 %FTP
Sharing level: Public workout
3
Difficulty
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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 | 0:00:07 | Welcome to today's workout in this plan called Workout 2. |
| 0:00:30 | 0:00:08 | This is your third time doing this workout, so you should know what to expect. |
| 0:01:30 | 0:00:09 | It includes intervals at various intensity levels all focused on proper pedal strokes and incorporates 1-legged drills. |
| 0:02:00 | 0:00:06 | Let's start with the warm-up first. |
| 0:02:20 | 0:00:07 | The warm-up consists of four one-legged drills. |
| 0:02:40 | 0:00:07 | Ride at a comfortable cadence throughout the warm-up. |
| 0:03:00 | 0:00:08 | Focus on maintaining proper posture and ensure that you are sitting correctly on the bike. |
| 0:03:20 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:03:40 | 0:00:09 | For optimal performance, let your hands rest lightly on the handlebars and use your core to provide stability. |
| 0:04:00 | 0:00:07 | Let's start by pedalling with your right leg! |
| 0:05:00 | 0:00:05 | Now use both legs. |
| 0:07:00 | 0:00:05 | It's left leg time! |
| 0:08:00 | 0:00:07 | For the next two minutes pedal with both legs. |
| 0:10:00 | 0:00:06 | Once again it's time for the right leg! |
| 0:13:00 | 0:00:05 | Last time...left leg! |
| 0:16:00 | 0:00:08 | Now you have nine minutes before the first full cadence interval. |
| 0:17:00 | 0:00:08 | You will have four equal intervals in the first part of the training. |
| 0:18:00 | 0:00:07 | Each interval starts with a one minute sprint. |
| 0:19:00 | 0:00:08 | You should remain seated and maintain a stable, non-rocking position on the bike. |
| 0:20:00 | 0:00:08 | Your goal is to pedal at the highest possible cadence and give it your all. |
| 0:21:00 | 0:00:10 | Your primary focus should be on your legs, and you should be firmly seated on the bike, minimising any lateral movement. |
| 0:22:00 | 0:00:08 | After the sprint, the resistance drops slightly followed by a further decrease in resistance. |
| 0:24:00 | 0:00:08 | You should be warmed up already, so we can move on to the intervals. |
| 0:25:00 | 0:00:05 | SPRINT! |
| 0:27:00 | 0:00:07 | Now you can ride at a cadence that is comfortable for you. |
| 0:28:00 | 0:00:06 | This part may hurt, but it should be sustainable. |
| 0:30:30 | 0:00:05 | Well done! |
| 0:31:00 | 0:00:07 | Do not forget to drink enough! Dehydration can reduce performance. |
| 0:32:50 | 0:00:05 | It's time to sprint! |
| 0:34:10 | 0:00:06 | The sprint part is done. |
| 0:35:00 | 0:00:07 | Ride at a sustainable pace until the interval is complete. |
| 0:39:00 | 0:00:06 | Second interval down, two to go! |
| 0:40:00 | 0:00:09 | When riding at high intensity, it's important to have the right posture to avoid injury. |
| 0:40:50 | 0:00:07 | Go for the next sprint! Smash it! |
| 0:43:00 | 0:00:06 | You're doing great! |
| 0:45:30 | 0:00:06 | Hold on for a few more seconds! |
| 0:46:10 | 0:00:05 | Amazing job! |
| 0:47:00 | 0:00:06 | Last interval ahead! |
| 0:48:55 | 0:00:06 | Go ALL OUT! |
| 0:52:00 | 0:00:06 | Keep pedalling until the last second! |
| 0:54:10 | 0:00:05 | Well done! |
| 0:54:30 | 0:00:07 | You have just completed the first part of the training. |
| 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 100 rpm. |
| 0:57:00 | 0:00:07 | Now, just keep pedalling easy. |
| 0:58:55 | 0:00:07 | Are you ready? Let's get started! |
| 1:00:10 | 0:00:06 | The first one is done! |
| 1:02:30 | 0:00:05 | Push harder! |
| 1:03:10 | 0:00:05 | Great job! |
| 1:05:10 | 0:00:06 | Push! Push! Push! |
| 1:06:30 | 0:00:08 | Remember to drink enough between hard stretches! |
| 1:07:00 | 0:00:05 | Halfway there! |
| 1:10:55 | 0:00:05 | 5...4...3...2...1... |
| 1:13:00 | 0:00:06 | Last interval ahead! |
| 1:15:10 | 0:00:07 | There you go! You did it! |
| 1:16:00 | 0:00:08 | Now all you have left is the cooldown period to gradually lower your heart rate. |
| 1:18:00 | 0:00:08 | Hope you enjoyed this workout and see you in week four! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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Duration | TSS | IF | Type of device | ||
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