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Neuromuscular push

Get in shape by SNDC VO2 Max
Duration: 1:15:56
  • AVG: 73 %FTP
  • MIN: 53 %FTP
  • MAX: 118 %FTP
Author:
ROUVY
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
94
71
47
24
0
time
%FTP

Description of workout

This session focuses on improving your VO2 max. and functional threshold power. The shorter, high-intensity bouts increase your oxygen consumption, and intervals at your FTP optimize lactate production and improve stamina. The neuromuscular system and muscle innervation will be trained throughout a variation of your cadence. Keep your cadence in a comfortable range. To develop your VO2 max. and FTP, 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 0:00:09 Welcome to the sixth workout of this plan called Neuromuscular push.
0:01:00 0:00:09 Before the main part starts, you have four steps to go up for a better warm-up.
0:02:00 0:00:10 A proper warm-up improves oxygen activity - oxygen is released into the muscles faster at higher temperatures.
0:02:30 0:00:09 This means: The more you warm up, the better you will feel at higher intensities.
0:03:00 0:00:07 Now let's take a look at today's training session.
0:04:00 0:00:08 This session focuses on improving your VO2 max and functional threshold power.
0:05:00 0:00:08 You have a lot of short high intensity intervals ahead of you to improve your VO2 max.
0:05:30 0:00:07 Their length will change throughout the workout.
0:06:00 0:00:12 The shorter, high-intensity bursts increase oxygen consumption and intervals at your FTP optimise lactate production and improve endurance.
0:07:30 0:00:09 The neuromuscular system and muscle innervation are trained by varying your cadence.
0:08:00 0:00:09 Keep your cadence in a comfortable range, the recommended cadence is around 90rpm.
0:09:00 0:00:09 When the interval comes, try to increase your pedalling rate as much as you can.
0:10:00 0:00:06 One minute to the first interval!
0:10:50 0:00:05 Let's do this!
0:11:40 0:00:06 The first tough stretch is behind you.
0:13:40 0:00:05 Well done!
0:15:10 0:00:08 You are currently at 103% of your FTP and doing an amazing job.
0:17:10 0:00:05 You've got this!
0:18:40 0:00:07 Catch your breath and get ready for the next interval.
0:19:40 0:00:07 The last interval of this block is ahead of you.
0:20:40 0:00:07 That was a short one, but difficult at the same time, wasn't it?
0:21:00 0:00:09 You now have four minutes of rest before the start of the second part of the intervals.
0:22:00 0:00:07 The second part consists of eight intervals.
0:23:00 0:00:09 These intervals will be at the same level of intensity as the first ones, but will last for a longer period of time.
0:24:00 0:00:08 Because they are longer, the rest periods between them are also longer.
0:24:25 0:00:06 Let's get started!
0:26:24 0:00:06 Next interval starts in 5...4...3...2...1...
0:29:00 0:00:05 Push harder!
0:31:00 0:00:05 You are doing great!
0:32:00 0:00:06 You are now halfway through the second part.
0:34:00 0:00:07 You are doing well, maintain this pace for the next three intervals!
0:36:00 0:00:07 Resistance increase in thirty seconds!
0:36:30 0:00:05 GO!
0:38:00 0:00:06 Let's crush the last one!
0:40:00 0:00:07 Wow, that was a pretty impressive performance!
0:40:30 0:00:09 In the last part of the intervals, pay attention to your position on the bike.
0:41:00 0:00:07 There are risks of injury from poor posture.
0:41:30 0:00:07 Keep your body stable and pedalling smooth.
0:42:00 0:00:08 You have the last nine intervals of this workout ahead of you.
0:42:30 0:00:09 Your legs will probably be on fire, but think of the amazing feeling you will have at the end of your workout.
0:43:30 0:00:05 Go for it!
0:44:30 0:00:05 Keep it up!
0:47:20 0:00:06 Last 10 seconds!
0:48:00 0:00:07 Remember to take small sips to stay hydrated.
0:49:30 0:00:06 You are almost there!
0:50:50 0:00:05 Get ready!
0:53:00 0:00:07 Well done! Another tough stretch is now behind you.
0:54:55 0:00:05 5...4...3...2...1...
0:57:00 0:00:05 Hold on!
0:58:00 0:00:08 Engage your core and focus all your attention on the upcoming interval.
1:00:00 0:00:07 This is incredible! You are managing the intervals like a pro!
1:00:30 0:00:05 Push! Push! Push!
1:01:30 0:00:07 The last interval of this workout is ahead of you.
1:02:00 0:00:06 As this is the last interval, give it your all!
1:03:00 0:00:06 Keep pedalling until the last second.
1:05:00 0:00:05 Well done!
1:06:00 0:00:07 For the next ten minutes pedal lightly.
1:10:00 0:00:08 That's all the intensity needed today. You did great!
1:15:00 0:00:08 Take a day to recover. This has been a challenging workout!

Videoi

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