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Threshold build up

Get in shape by SNDC Threshold
Duration: 1:05:00
  • AVG: 73 %FTP
  • MIN: 50 %FTP
  • MAX: 118 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
94
71
47
24
0
time
%FTP

Description of workout

This session is designed to improve your lactate tolerance and stamina. Increasing your functional threshold power and optimized lactate production and clearance interaction in your energy metabolism is crucial. Specific intervals and intensity levels adjusted to your FTP will be the right tool to develop your power output. Keep your cadence in a comfortable range, for example, 80 - 90 rpm. For the intervals with increased intensity, keep the cadence higher. 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 It's great to see you back in training again!
0:01:00 0:00:07 Welcome to today's training called Threshold build up.
0:02:00 0:00:07 You have chosen a really hard workout for today.
0:03:00 0:00:07 Let's have a look at what's in store for you today.
0:03:30 0:00:07 As usual, the workout starts with a warm-up.
0:04:00 0:00:07 Keep your cadence around 90 rpm.
0:05:00 0:00:08 This session is designed to improve your lactate tolerance and stamina.
0:06:00 0:00:13 Increasing your functional threshold power and optimized lactate production and clearance interaction in your energy metabolism is crucial.
0:06:30 0:00:10 Specific intervals and intensity levels adjusted to your FTP will be the right tool to develop your power output.
0:07:00 0:00:06 There are eighteen intervals in total.
0:08:00 0:00:08 Some of them are similar, but the change of intensity is not regular.
0:09:00 0:00:08 The one thing they have in common is a really high level of intensity.
0:10:00 0:00:07 So you have to give it your all in every single interval.
0:10:30 0:00:08 As the intensity level increases, you can increase your cadence.
0:10:40 0:00:06 Are you ready for the first short interval?
0:10:50 0:00:05 Let's hit it!
0:12:30 0:00:05 The first one is done!
0:13:00 0:00:08 There is one minute of rest and then comes the same interval again.
0:13:55 0:00:05 One minute of high intensity, go!
0:15:30 0:00:05 Another interval over, well done!
0:16:00 0:00:08 The first four intervals are the same and you are already halfway through them!
0:16:55 0:00:05 5...4...3...2...1...
0:17:30 0:00:06 You are doing great, keep it up!
0:18:30 0:00:05 Stay hydrated!
0:19:30 0:00:06 Get ready for another one!
0:20:40 0:00:06 Stay focused for few more seconds!
0:21:10 0:00:05 Four intervals done!
0:22:00 0:00:07 Now you have two short sprints ahead of you.
0:22:30 0:00:08 The sprints are at 118% of your FTP but only last thirty seconds. So give it everything you've got!
0:24:00 0:00:05 Catch your breath quickly.
0:25:00 0:00:05 SPRINT!
0:25:30 0:00:05 You're unstoppable!
0:26:00 0:00:09 There is a longer rest period because the following three intervals are longer than the others.
0:27:00 0:00:07 Watch your posture, even during hard workouts like this one.
0:27:50 0:00:07 Keep your body stable and engage your core muscles.
0:28:00 0:00:07 This will help you when the intensity gets tougher.
0:29:00 0:00:06 Now let's get back to work!
0:30:00 0:00:06 You are doing great!
0:31:30 0:00:07 The next interval will be an even longer one.
0:32:00 0:00:07 Even if you are out of breath, do not forget to drink.
0:33:30 0:00:06 Keep at it, you are doing well!
0:35:00 0:00:08 Now have a rest and prepare for the longest interval of today's workout.
0:37:30 0:00:05 Keep up the pace!
0:38:00 0:00:05 You've got this!
0:39:30 0:00:07 At the moment you have nine intervals down and nine to go!
0:40:00 0:00:07 Your legs are probably on fire by now, but you know you can do it.
0:40:55 0:00:04 Once again a sprint!
0:41:40 0:00:06 Focus on correct posture.
0:43:54 0:00:06 Another interval in 5...4...3...2...1...
0:46:00 0:00:05 Get ready for another one!
0:47:10 0:00:05 Push harder!
0:48:00 0:00:05 SPRINT!
0:49:30 0:00:06 Don't give up, you're almost there!
0:52:00 0:00:10 When you ride indoors, you sweat a lot more than usual, so remember to replenish all the minerals you lose.
0:53:00 0:00:07 Now rest a bit and then only the last few intervals remain.
0:55:30 0:00:07 The last two intervals are just around the corner!
0:57:55 0:00:07 These are the last intense seconds, GO GO GO!
0:59:00 0:00:08 You did it like a pro! You should be very proud of yourself!
1:00:00 0:00:08 Now only cool down left, don't underestimate this part!
1:04:00 0:00:08 Looking forward to the next training session with you!

Videoi

This workout is not synchronized with specific video content.

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