Strength build up

Get in shape by SNDC Strength
Duration: 1:05:00
  • AVG: 72 %FTP
  • MIN: 45 %FTP
  • MAX: 86 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
69
52
34
17
0
time
%FTP

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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