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Workout 3 | Lidl-Trek
Duration: 1:29:00
- AVG: 66 %FTP
- MIN: 40 %FTP
- MAX: 150 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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0:00
0:06
0:07
0:09
0:10
0:12
0:13
0:15
0:16
0:21
0:24
0:25
0:29
0:32
0:33
0:37
0:40
0:41
0:45
0:48
0:49
0:53
0:56
0:57
1:01
1:06
1:06
1:11
1:11
1:16
1:16
1:21
1:21
1:26
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120 | |
90 | |
60 | |
30 | |
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time
%FTP
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 last training session of the fourth week, called Workout 3. |
| 0:00:40 | 0:00:07 | You have already done four similar training sessions. |
| 0:01:00 | 0:00:08 | With more intervals, today's workout is the most intense. |
| 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 | 0:00:07 | Let's start with the warm-up first. |
| 0:02:30 | 0:00:07 | The warm-up consists of four one-legged drills. |
| 0:03:00 | 0:00:08 | Ride at a comfortable cadence throughout the warm-up. |
| 0:03:30 | 0:00:08 | Focus on maintaining a good posture. |
| 0:04:00 | 0:00:07 | Avoid gripping the handlebars too tightly. |
| 0:05:00 | 0:00:09 | For optimal performance, let your hands rest lightly on the handlebars and use your core to provide stability. |
| 0:06:00 | 0:00:07 | Let's start by pedalling with your right leg! |
| 0:07:00 | 0:00:06 | Now use both legs. |
| 0:09:00 | 0:00:06 | It's left leg time! |
| 0:10:00 | 0:00:07 | For the next two minutes pedal with both legs. |
| 0:12:00 | 0:00:06 | Once again it's time for the right leg! |
| 0:15:00 | 0:00:06 | Last time...left leg! |
| 0:16:00 | 0:00:08 | Now you have eight minutes before the first full cadence interval |
| 0:17:00 | 0:00:08 | You will have five 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. |
| 0:23:00 | 0:00:08 | You should be warmed up already, so we can move on to the intervals. |
| 0:24:00 | 0:00:05 | SPRINT! |
| 0:25:30 | 0:00:08 | Now you can ride at a cadence that is comfortable for you. |
| 0:26:00 | 0:00:07 | This part may hurt, but it should be sustainable. |
| 0:29:00 | 0:00:05 | Well done! |
| 0:30:00 | 0:00:08 | Do not forget to drink enough! Dehydration can reduce performance. |
| 0:31:55 | 0:00:06 | It's time to sprint! |
| 0:33:10 | 0:00:06 | The sprint part is done. |
| 0:35:00 | 0:00:07 | Ride at a sustainable pace until the interval is complete. |
| 0:38:00 | 0:00:06 | Second interval down, three to go! |
| 0:39:00 | 0:00:08 | When riding at high intensity, it's important to have a good posture for optimal efficiency. |
| 0:39:50 | 0:00:07 | Go for the next sprint! Smash it! |
| 0:42:00 | 0:00:05 | You're doing great! |
| 0:44:00 | 0:00:06 | Hold on for a few more seconds! |
| 0:45:10 | 0:00:05 | Amazing job! |
| 0:47:00 | 0:00:08 | Even if you are out of breath, do not forget to drink. |
| 0:48:55 | 0:00:05 | 5...4...3...2...1... |
| 0:51:00 | 0:00:06 | You are unstoppable! |
| 0:54:00 | 0:00:06 | Last interval ahead! |
| 0:55:55 | 0:00:06 | Go ALL OUT! |
| 0:59:00 | 0:00:07 | Keep pedalling until the last second! |
| 1:01:10 | 0:00:05 | Well done! |
| 1:02:00 | 0:00:07 | You have just completed the first part of the training. |
| 1:02:30 | 0:00:08 | In the second set of intervals you will be working with changing cadence. |
| 1:03:00 | 0:00:08 | The second part consists of four high intensity intervals. |
| 1:03:30 | 0:00:08 | After each interval, the resistance decreases, but only to 70%. |
| 1:04:00 | 0:00:08 | So you will probably be out of breath the whole time in the second part. |
| 1:04:30 | 0:00:08 | Keep your cadence between 70 and 100rpm for the intense part of the interval. |
| 1:05:00 | 0:00:08 | As the resistance goes down, you're going to slow down your cadence too. |
| 1:05:50 | 0:00:07 | Are you ready? Let's get started! |
| 1:07:00 | 0:00:06 | The first one is done! |
| 1:07:30 | 0:00:07 | Keep your cadence between 80-90rpm. |
| 1:11:10 | 0:00:06 | Push harder! |
| 1:12:00 | 0:00:06 | Great job! Halfway there! |
| 1:16:00 | 0:00:06 | Push! Push! Push! |
| 1:18:00 | 0:00:07 | Remember to drink enough between hard stretches! |
| 1:20:00 | 0:00:06 | Last interval ahead! |
| 1:25:00 | 0:00:06 | Last minute! |
| 1:26:00 | 0:00:06 | Congratulation, you did it! |
| 1:27:00 | 0:00:08 | Now all you have left is the cooldown period to gradually lower your heart rate. |
| 1:28:00 | 0:00:08 | Give your body a proper rest and see you in week five! |
Videoi
This workout is not synchronized with specific video content.
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