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Fat for fuel
Duration: 0:50:00
- AVG: 66 %FTP
- MIN: 53 %FTP
- MAX: 83 %FTP
Sharing level: Public workout
2
Difficulty
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Description of workout
This session is designed to improve your aerobic capacity through a better "metabolic flexibility, the ability to switch your fuel source depending on the workload. The aerobic intensity varies in this session to optimize fat and carbohydrate consumption. Keep your cadence in a comfortable range, we recommend between 80 - 90 rpm, the interval bouts with higher intensity should be performed with a 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 | 0:00:08 | Welcome to the second workout in this plan called Fat for fuel. |
| 0:01:00 | 0:00:08 | As the name of this workout suggests, you will be using your fat as fuel. |
| 0:02:00 | 0:00:09 | This session is designed to improve your aerobic capacity through better metabolic flexibility. |
| 0:03:00 | 0:00:08 | Which is the ability to switch your fuel source depending on your workload. |
| 0:04:00 | 0:00:09 | The aerobic intensity varies in this session to optimize fat and carbohydrate consumption. |
| 0:05:00 | 0:00:08 | Keep your cadence in a comfortable range, we recommend between 80 - 90 rpm. |
| 0:06:00 | 0:00:07 | The resistance will change throughout today's workout. |
| 0:07:00 | 0:00:10 | The lowest intensity level at which you will ride is 58% of your FTP and the highest intensity level is 83% of your FTP. |
| 0:08:00 | 0:00:09 | Any changes in resistance should be sustainable and should not be so hard to achieve. |
| 0:10:00 | 0:00:07 | Maintain a steady pace throughout the workout. |
| 0:11:00 | 0:00:09 | When the resistance starts to rise, you can increase your cadence to between 90 and 100 rpm. |
| 0:12:00 | 0:00:06 | One minute to the first increase! |
| 0:13:30 | 0:00:07 | This is a five minute block of higher intensity. |
| 0:16:00 | 0:00:08 | Now you are at the top and the resistance will only go down. |
| 0:19:00 | 0:00:07 | The first pyramid of higher intensity is behind you! |
| 0:20:00 | 0:00:06 | It wasn't that difficult, was it? |
| 0:21:00 | 0:00:08 | The second pyramid will be the same as the first, except for its length. |
| 0:21:10 | 0:00:07 | It is going to be a bit longer, 8 minutes in length. |
| 0:22:00 | 0:00:07 | You are currently riding at 74% of your FTP! |
| 0:24:00 | 0:00:06 | You are doing great! |
| 0:25:00 | 0:00:06 | Keep up the pace! |
| 0:27:00 | 0:00:07 | Well done, the resistance is now decreasing. |
| 0:29:00 | 0:00:06 | Only one more pyramid to go. |
| 0:30:00 | 0:00:08 | Now you can have a bit of a rest before the start of the final pyramid. |
| 0:31:00 | 0:00:10 | It is ideal to include this type of training in your training schedule at least once a month to see some improvement. |
| 0:32:00 | 0:00:07 | You should be in a stable position, no rocking. |
| 0:32:30 | 0:00:07 | Stay relaxed, elbows slightly bent, shoulders down. |
| 0:33:00 | 0:00:07 | Keep a light hold on the bars and pedal in full circles. |
| 0:35:00 | 0:00:06 | You're riding like a pro today! |
| 0:37:00 | 0:00:05 | Keep going! |
| 0:38:50 | 0:00:06 | Stay hydrated: Drink regularly! |
| 0:39:10 | 0:00:06 | Ionic drink is the best opinion. |
| 0:42:00 | 0:00:06 | That's it, all intensity done! |
| 0:44:00 | 0:00:08 | Now the resistance will only decrease. This will help your body to cool down. |
| 0:46:00 | 0:00:06 | Pedal with a cadence that is comfortable to you. |
| 0:48:00 | 0:00:08 | To prevent muscle soreness, you can do some stretching after this workout. |
| 0:49:00 | 0:00:08 | Hope to see you at the next training session, called Endurance build up. |
Videoi
This workout is not synchronized with specific video content.
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