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Aerobic fitness

Get in shape by SNDC Endurance
Duration: 0:45:00
  • AVG: 64 %FTP
  • MIN: 53 %FTP
  • MAX: 125 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
100
75
50
25
0
time
%FTP

Description of workout

The focus in the first phase and this session is on your aerobic capacity, the ability to use more fat for fuel so that your energy is not just reliant on your glycogen stores and carbohydrates. The lowest to middle intensity is mixed with short - high intense sprints to improve acceleration and muscular activation. Keep your cadence between 80 - 90 rpm throughout the session, the short sprints with a slightly higher cadence of 85-95 rpm. Enjoy your ride and find more information about the sports science institute SNDC on SNDC.de!

Workout instructions

Time from start Show time Text
0:00:10 0:00:07 Welcome to the first workout of this training plan!
0:01:00 0:00:09 This training plan is all about power, so you can be excited about the improvement in your power output.
0:02:00 0:00:08 Let's take a look at what you can expect from today's training.
0:03:00 0:00:07 Your focus will be on your aerobic capacity.
0:04:00 0:00:14 This training works on your ability to use more fat as fuel. This means that your energy is not only dependent on your glycogen stores and carbohydrates.
0:05:00 0:00:10 Low to medium intensity is mixed with short high intensity sprints to improve acceleration and muscle activation.
0:06:00 0:00:07 You are already halfway through your warm-up.
0:07:00 0:00:07 Keep your pedalling frequency between 80-90 rpm.
0:08:00 0:00:08 After your warm-up, the main part of today's training will begin.
0:08:30 0:00:08 Throughout the workout, the resistance level will be in constant flux.
0:09:00 0:00:12 At the lowest point you will be riding at 53% of your FTP and at the highest point 73%, so you should hardly feel the difference.
0:09:30 0:00:08 To keep the workout from becoming stereotypical, there will be three sets of sprints.
0:10:00 0:00:07 Each set consists of four six second intervals.
0:11:00 0:00:06 First sprint in one minute!
0:11:30 0:00:07 You can have a higher cadence for sprints.
0:12:10 0:00:07 First sprint down, three to go!
0:13:00 0:00:05 SPRINT!
0:13:10 0:00:07 Now you have a few seconds to rest before the next sprint.
0:14:50 0:00:06 The last one is here!
0:16:00 0:00:05 Great job!
0:16:30 0:00:06 First set of sprints completed.
0:17:00 0:00:08 You now have seven minutes of changing resistance before the next set of sprints.
0:19:00 0:00:07 Keep your cadence around 90rpm and maintain a steady pace.
0:21:00 0:00:05 Stay hydrated!
0:22:00 0:00:08 The best thing to drink when training at home is an ionic drink full of minerals.
0:23:30 0:00:06 Get ready, the first sprint is just around the corner!
0:24:30 0:00:05 You're doing great!
0:25:30 0:00:05 Halfway there!
0:27:00 0:00:05 GO!
0:28:00 0:00:07 Second set finished, only the last one left!
0:28:30 0:00:10 But before you start the final set of sprints, you will have seven minutes of pedalling at different levels of resistance.
0:31:00 0:00:07 Don't forget to stay hydrated while exercising.
0:35:00 0:00:06 Resistance increase in one minute!
0:35:55 0:00:05 5...4...3...2...1...
0:36:50 0:00:07 Another sprint is coming up. Go for it!
0:38:50 0:00:08 The last one is about to start, so give it your best shot!
0:40:00 0:00:08 This was the last set of sprints, so all the intensity for the day has been completed.
0:41:00 0:00:07 Pedal at your normal cadence for the next four minutes to cool down.
0:42:00 0:00:08 You can train again tomorrow, as today's training was not that demanding.
0:43:00 0:00:08 If you'd like to find out more about sports science, visit the SNDC.de website.
0:44:00 0:00:07 Looking forward to the next workout with you!

Videoi

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