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40/20 2 | Lidl-Trek
Duration: 1:14:00
- AVG: 70 %FTP
- MIN: 43 %FTP
- MAX: 120 %FTP
Sharing level: Public workout
2
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time
%FTP
Description of workout
Dose up on some high-intensity intervals that are designed to boost your fitness, anaerobic capacity and overal power explosivity.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to today's workout in this plan called 40/20 2 | Lidl-Trek |
| 0:00:30 | 0:00:08 | Hope you are well rested. Today's training is the start of week four of this training plan. |
| 0:01:00 | 0:00:07 | Let's start with the warm-up as usual. |
| 0:02:00 | 0:00:08 | Try to keep your cadence around 90 rpm during the warm-up. |
| 0:03:00 | 0:00:08 | The first five minutes of the warm-up are only at 45% of your FTP. |
| 0:04:00 | 0:00:07 | After these five minutes the resistance will increase up to 68%. |
| 0:04:30 | 0:00:08 | This second part will prepare you for the hard intensity and get your breathing going. |
| 0:06:00 | 0:00:07 | You are already riding at 68% of your FTP. |
| 0:08:00 | 0:00:08 | There will be a high intensity interval after seven minutes of this resistance. |
| 0:10:00 | 0:00:07 | This interval will be at 120% and lasts one minute, making it very intense. |
| 0:11:00 | 0:00:12 | The interval is also part of the warm-up. After this interval you should be well warmed up and ready for the main part of the workout. |
| 0:11:50 | 0:00:07 | Get ready, the interval is about to begin. |
| 0:13:10 | 0:00:05 | Well done! |
| 0:14:00 | 0:00:07 | Now you can rest a bit. Then the main part starts. |
| 0:15:00 | 0:00:07 | Pedal at a higher cadence during recovery sections. |
| 0:16:00 | 0:00:07 | You have three sets of intervals ahead of you. |
| 0:17:00 | 0:00:07 | Each set consists of eight forty-second sprints. |
| 0:18:00 | 0:00:09 | These high-intensity intervals are designed to boost your sprinting and anaerobic capacity. |
| 0:19:00 | 0:00:10 | Recovery phases are incorporated to help you catch your breath, but at a high cadence to boost that training effect. |
| 0:20:00 | 0:00:08 | Improve your ability to finish races strong, or to give yourself a fitness boost! |
| 0:21:00 | 0:00:08 | Reduce your cadence to 70-80rpm at the start of each interval. |
| 0:21:50 | 0:00:07 | The first interval is here, let's go! |
| 0:22:50 | 0:00:06 | The first one is done! |
| 0:23:00 | 0:00:05 | Sprint! |
| 0:23:55 | 0:00:05 | 5...4...3...2...1... |
| 0:24:50 | 0:00:06 | Stay hydrated! |
| 0:25:50 | 0:00:06 | Halfway there! |
| 0:26:50 | 0:00:07 | You are doing great, keep it up! |
| 0:27:50 | 0:00:06 | Get ready for another one! |
| 0:28:50 | 0:00:05 | Stay focused! |
| 0:30:00 | 0:00:06 | First set of intervals completed! |
| 0:32:00 | 0:00:08 | Now you can rest for a few minutes. The second set of intervals will follow. |
| 0:33:00 | 0:00:09 | The rest periods between sets are well deserved as you don't have much time to rest between intervals. |
| 0:34:30 | 0:00:08 | Hope you are well rested because the second set of intervals is here! |
| 0:35:50 | 0:00:06 | You are doing great! |
| 0:35:55 | 0:00:06 | Another one is coming! |
| 0:36:40 | 0:00:08 | During the rest period, increase your pedalling frequency. |
| 0:36:50 | 0:00:08 | When the interval comes, reduce your cadence to 70-80 rpm. |
| 0:37:50 | 0:00:08 | Even if you are out of breath, do not forget to drink. |
| 0:38:50 | 0:00:06 | You are unstoppable! |
| 0:39:50 | 0:00:07 | Recover a bit and then only a few intervals remain. |
| 0:41:10 | 0:00:05 | Push harder! |
| 0:41:50 | 0:00:07 | The last interval is here, go for it! |
| 0:43:00 | 0:00:05 | Great job! |
| 0:44:00 | 0:00:08 | As before, you will have a few minutes to rest before the final set of intervals. |
| 0:45:00 | 0:00:07 | Watch your posture during these intervals. |
| 0:46:00 | 0:00:08 | You should be using your core, but have a relaxed posture. |
| 0:47:30 | 0:00:07 | Now let's get back to work! |
| 0:48:50 | 0:00:06 | First stretch done! |
| 0:49:20 | 0:00:05 | Push harder! |
| 0:49:50 | 0:00:06 | Focus on your posture! |
| 0:50:50 | 0:00:05 | Great job! |
| 0:51:50 | 0:00:06 | Halfway there! |
| 0:53:20 | 0:00:06 | Push! Push! Push! |
| 0:53:50 | 0:00:08 | Remember to drink enough between hard stretches! |
| 0:54:50 | 0:00:07 | Last interval of the day, go for it! |
| 0:56:00 | 0:00:08 | Well done, that was all the intensity for today. |
| 1:04:00 | 0:00:04 | For the next ten minutes, pedal easy at a cadence that is comfortable for you. |
| 1:08:00 | 0:00:07 | Even when you are cooling down: Do not forget to drink! |
| 1:10:00 | 0:00:08 | You can also drink a Recovery Drink afterwards to speed up recovery. |
| 1:10:10 | 0:00:08 | And, of course, remember to eat something nutritious for energy replenishment. |
| 1:13:00 | 0:00:07 | Looking forward to the next workout with you. |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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