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Strength build up
Duration: 1:05:00
- AVG: 72 %FTP
- MIN: 45 %FTP
- MAX: 86 %FTP
Sharing level: Public workout
2
Difficulty
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Description of workout
The focus in the third phase and this session is on your cycling-specific strength. The neuro-muscular coordination in the muscle and between different muscles is an important part of your power output. This workout can improve the recruitment of the muscle fibers through a variation in cadence. Therefore keep your cadence in this session in a comfortable range - 80 - 90 rpm. For the interval bouts with higher intensity, it's crucial to lower your cadence to 60-70 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 | 0:00:09 | Welcome to the seventh workout of this plan called Strength build up. |
| 0:01:00 | 0:00:06 | Let's start with a four-step warm-up. |
| 0:01:30 | 0:00:07 | The resistance will increase slowly to get your muscles going. |
| 0:02:00 | 0:00:06 | This session focuses on your cycling specific strength. |
| 0:03:00 | 0:00:12 | The neuro-muscular co-ordination within the muscles and between the different muscles is an important part of your power output. |
| 0:04:00 | 0:00:08 | This workout can improve muscle fibre growth by varying the cadence. |
| 0:04:30 | 0:00:08 | Keep the pedalling frequency in the comfortable range of 80-90rpm. |
| 0:05:00 | 0:00:09 | It's important to reduce your cadence to 60-70rpm for the higher intensity intervals. |
| 0:07:00 | 0:00:10 | Lowering your cadence will make the resistance feel much harder and will improve your power output. |
| 0:09:00 | 0:00:09 | You have three sets of intervals in front of you, each with a different length and level of intensity. |
| 0:10:50 | 0:00:06 | Let's start with the first set! |
| 0:11:30 | 0:00:05 | Reduce your cadence to 60-70rpm |
| 0:12:00 | 0:00:07 | Maintain this cadence for the next two minutes. |
| 0:14:10 | 0:00:07 | Well done! now you can pedal at a cadence that is comfortable for you. |
| 0:14:30 | 0:00:06 | This was the first of five intervals. |
| 0:14:40 | 0:00:07 | They all last three minutes and are at 83% of your FTP. |
| 0:15:20 | 0:00:05 | Be ready for the next one! |
| 0:16:00 | 0:00:06 | Reduce your pedalling frequency! 60-70rpm |
| 0:17:30 | 0:00:05 | Great pace, keep it up! |
| 0:19:30 | 0:00:08 | A few last seconds of rest, catch your breath and prepare for another interval. |
| 0:21:00 | 0:00:05 | GO! |
| 0:22:55 | 0:00:05 | 5...4...3...2...1... |
| 0:23:10 | 0:00:08 | The position you ride in is really important at these low cadence intervals. |
| 0:23:20 | 0:00:10 | The main movement should come from your hips, which should be in a stable position without moving from side to side. |
| 0:23:40 | 0:00:08 | Your feet should be in a horizontal position without moving your heel up and down. |
| 0:24:00 | 0:00:07 | Keep this in mind throughout the entire training session! |
| 0:24:10 | 0:00:08 | Wrong posture can cost you a lot of energy or even injure you. |
| 0:27:00 | 0:00:05 | Time for another interval! |
| 0:27:10 | 0:00:07 | And this is the last one from the first section. |
| 0:31:00 | 0:00:06 | You are doing great! |
| 0:32:30 | 0:00:06 | Rest for two minutes before you start again. |
| 0:33:00 | 0:00:06 | Now you have five intervals in front of you again. |
| 0:33:30 | 0:00:08 | However, these will be one minute shorter and will be at a higher intensity. |
| 0:34:20 | 0:00:05 | The first one is coming! |
| 0:36:40 | 0:00:05 | Well done! |
| 0:37:00 | 0:00:09 | You don't have much time to recover, but try to make the most of it and relax before the next interval. |
| 0:40:00 | 0:00:05 | Second interval done! |
| 0:40:10 | 0:00:06 | Focus on correct body position. |
| 0:41:00 | 0:00:05 | Reduce your cadence! |
| 0:43:00 | 0:00:09 | If the resistance is too much for you, you can increase your cadence slightly to make it feel easier. |
| 0:46:00 | 0:00:05 | Remember to drink regularly! |
| 0:49:00 | 0:00:06 | You are doing an amazing job! |
| 0:49:10 | 0:00:07 | But don't stop now, you still have two more intervals to go. |
| 0:49:40 | 0:00:08 | These two intervals are going to be the longest ones in this workout. |
| 0:50:00 | 0:00:10 | You will pedal at 86% for two and a half minutes, then the resistance will decrease slightly for the next minute and a half. |
| 0:50:50 | 0:00:05 | Let's do it! |
| 0:53:00 | 0:00:08 | Just hold on for a few more seconds before the intensity level drops! |
| 0:56:00 | 0:00:05 | You handle it like a pro! |
| 0:57:30 | 0:00:05 | Push hard! |
| 0:59:00 | 0:00:06 | Give it your all, this is your last interval! |
| 1:01:30 | 0:00:05 | All intensity done! |
| 1:02:00 | 0:00:08 | Do not forget to give your body a proper rest, it is as important as the training itself. |
| 1:03:00 | 0:00:08 | If you want to avoid muscle soreness, you should stretch after a workout like this. |
| 1:04:00 | 0:00:07 | Hope to see you at the next training! |
Videoi
This workout is not synchronized with specific video content.
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