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Endurance build up

Get in shape by SNDC Endurance 30-60 min and go
Duration: 0:55:00
  • AVG: 66 %FTP
  • MIN: 55 %FTP
  • MAX: 135 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
108
81
54
27
0
time
%FTP

Description of workout

Aerobic capacity is in the spotlight of this session. The target is the economization of your pedal stroke and the ability to use more fat for fuel. Most from low to mid intensities are mixed up with some short high intense sprints to improve acceleration and neuromuscular activation. Throughout the session, keep your cadence in a comfortable range like 80 - 90 rpm, the intervals with increased intensity 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 third workout of the Power training plan called Endurance build up.
0:01:00 0:00:06 Let's start with the usual warm-up.
0:02:00 0:00:09 The warm-up in this workout lasts ten minutes and the resistance slowly increases to 73% and then decreases.
0:03:00 0:00:07 Keep your cadence around 90rpm during the warm-up.
0:04:00 0:00:08 Economising your pedal stroke is the goal of today's workout.
0:05:00 0:00:09 This means the right position on the bike, the right cadence and no more energy wasted by pedalling incorrectly.
0:06:00 0:00:08 The majority of the workout will be at a low to mid level of intensity.
0:06:30 0:00:08 But there will also be a couple of short, high intensity sprints.
0:07:00 0:00:09 Short sprints are one of the best ways to improve acceleration and neuromuscular activation.
0:09:00 0:00:10 You are now almost at the end of your warm-up...
0:09:10 0:00:08 ... and that means only one thing: the first intervals are here!
0:10:00 0:00:08 The first high intensity that awaits you will be a series of short sprints.
0:10:30 0:00:06 There will be six sprints of ten seconds each.
0:11:00 0:00:07 When the intervals come, you can increase your cadence.
0:12:00 0:00:07 Keep a stable position on the bike. Get ready for your first interval!
0:12:30 0:00:05 SPRINT!
0:13:00 0:00:06 One down, five to go!
0:13:25 0:00:05 5...4...3...2...1...
0:14:00 0:00:08 Now you have a few seconds to catch your breath and get ready for another sprint.
0:15:00 0:00:06 Well done, you're halfway there!
0:16:30 0:00:05 GO!
0:17:10 0:00:06 Last sprint, go for it!
0:18:00 0:00:08 Well done! You have completed the sprint section like a pro.
0:19:00 0:00:08 You now have a few minutes of rest before the next interval section.
0:19:30 0:00:08 The intervals that await you are not as intense as the sprints.
0:20:00 0:00:09 The intervals are only at 78% of your FTP, which means that they are only in the tempo zone.
0:21:00 0:00:12 The pace zone is a very useful training zone as it develops your endurance and allows you to hold out longer at higher intensities.
0:22:00 0:00:06 Thirty seconds to the first interval!
0:22:30 0:00:06 There it is, the first interval!
0:23:10 0:00:07 This is a pace that should be sustainable for you.
0:23:20 0:00:08 But you still need to focus on your riding and keep a steady pace.
0:24:30 0:00:06 The first interval is over, five more to go!
0:25:00 0:00:07 All intervals are at the same intensity level and last two minutes.
0:25:30 0:00:06 The resistance is increasing again!
0:26:30 0:00:07 Pedal in full circles, keeping your cadence at around 90 rpm.
0:28:00 0:00:07 These intervals are not so difficult, are they?
0:29:00 0:00:08 It is important to have a good posture when riding your bike.
0:30:00 0:00:07 Correct posture will help you to avoid injury.
0:31:00 0:00:07 Stay relaxed, elbows slightly bent, shoulders down.
0:32:00 0:00:07 You should be in a stable position, no rocking.
0:33:00 0:00:08 While you were learning about the correct posture, the fourth interval started.
0:34:00 0:00:05 You've passed halfway!
0:34:20 0:00:07 You're doing great! Keep it up for the next two intervals.
0:35:00 0:00:07 At this intensity, you should still be able to talk.
0:35:30 0:00:09 If this pace is too hard to maintain, you can try increasing your cadence so that the resistance does not feel so hard.
0:37:00 0:00:06 All that is left is the final stretch!
0:37:30 0:00:05 Go for it!
0:38:00 0:00:06 Almost there, last minute!
0:39:10 0:00:06 Another block of intervals done!
0:39:40 0:00:07 There are three intervals left before the cool down.
0:40:00 0:00:07 These intervals are a combination of sprints and tempo intervals.
0:40:30 0:00:08 You start with the ten-second sprint and then continue for two minutes in the pace zone.
0:41:30 0:00:07 Hope you're ready, the first sprint is just around the corner!
0:42:00 0:00:05 SPRINT!!!
0:44:00 0:00:05 One down, two to go!
0:45:00 0:00:06 Attention to your posture!
0:45:20 0:00:05 Great sprint!
0:45:30 0:00:06 Now just keep the pace steady.
0:48:00 0:00:06 Only one interval left, go for it!
0:49:30 0:00:06 Hold on for a few more seconds!
0:51:00 0:00:06 Congratulations! You did an excellent job.
0:52:00 0:00:07 Four steps down for a better recovery ahead of you.
0:53:00 0:00:07 The longer the cool down, the better your recovery will be.
0:54:00 0:00:08 Hope you enjoyed today's training and look forward to the next one!

Videoi

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