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Smooth coordination
Duration: 1:14:00
- AVG: 73 %FTP
- MIN: 45 %FTP
- MAX: 89 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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1:00
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1:06
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71 | |
53 | |
36 | |
18 | |
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time
%FTP
Description of workout
Strenght is the target in this session. The focus is on the coordination of the neuro-muscular coordination and the specific energy metabolism at higher power output. Keep your cadence in this session in a comfortable range. For the interval bouts with higher intensity, it's crucial to lower your cadence to 60-70 rpm. Pay attention to a smooth pedal stroke and suitable core stability. 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 eighth workout of this plan called Smooth coordination. |
| 0:01:00 | 0:00:07 | Another physically demanding workout awaits you today. |
| 0:02:00 | 0:00:06 | Let's start with the usual four-step warm-up. |
| 0:03:00 | 0:00:08 | Just pedal at a comfortable cadence and let the resistance increase. |
| 0:04:00 | 0:00:06 | Strength is the goal of this session. |
| 0:05:00 | 0:00:12 | The focus is on the coordination of the neuro-muscular coordination and the specific energy metabolism at higher power output. |
| 0:06:00 | 0:00:08 | Keep your cadence in this session in a comfortable range. |
| 0:07:00 | 0:00:09 | For the higher intensity intervals, it's important to reduce your cadence to 60-70 rpm. |
| 0:08:00 | 0:00:08 | Make sure that your pedal stroke is smooth and that your core is stable. |
| 0:10:50 | 0:00:07 | Now we are ready to start with the first interval! |
| 0:11:30 | 0:00:09 | This interval lasts four minutes, so do not overdo it at the beginning so that you can last the whole time. |
| 0:13:00 | 0:00:05 | Slow down the cadence! |
| 0:15:10 | 0:00:06 | The first tough stretch is behind you. |
| 0:16:00 | 0:00:08 | Do not forget to drink enough! Dehydration can reduce performance. |
| 0:16:50 | 0:00:07 | The second interval is the same as the first, so let's do it! |
| 0:18:00 | 0:00:06 | You are now at 88% of your FTP. |
| 0:19:00 | 0:00:07 | This may hurt a little, but it should be sustainable. |
| 0:22:00 | 0:00:07 | Catch your breath and get ready for the next interval. |
| 0:24:00 | 0:00:05 | You've got this! |
| 0:25:30 | 0:00:08 | You are currently at 88% FTP and doing an amazing job. |
| 0:27:00 | 0:00:07 | There are another four minutes interval in front of you. |
| 0:28:00 | 0:00:09 | After this interval, there will be a longer period of time for you to rest, so give it your all! |
| 0:30:00 | 0:00:05 | Push harder! |
| 0:32:00 | 0:00:05 | Hold on! |
| 0:33:00 | 0:00:07 | Three minutes rest, just pedal easy at a higher cadence. |
| 0:33:30 | 0:00:08 | In the next block, ride at the same pace as you have been riding so far. |
| 0:34:00 | 0:00:06 | Pay attention to your posture on the bike. |
| 0:34:30 | 0:00:06 | There are risks of injury from poor posture. |
| 0:35:20 | 0:00:06 | Time to get back to work! |
| 0:36:00 | 0:00:05 | GO! |
| 0:37:00 | 0:00:06 | Keep your body stable and pedalling smooth. |
| 0:37:30 | 0:00:06 | Resistance decrease in one minute! |
| 0:38:30 | 0:00:08 | Catch your breath quickly and get back to work, as you only have 30 seconds to rest! |
| 0:40:00 | 0:00:05 | Come on, come on! |
| 0:41:00 | 0:00:07 | In the next interval, try to focus on a steady breathing. |
| 0:41:30 | 0:00:09 | The most important thing if you want to breathe properly is to breathe deeply from your diaphragm. |
| 0:42:00 | 0:00:06 | Both mouth and nose should be used. |
| 0:42:54 | 0:00:06 | Next interval starts in 5...4...3...2...1... |
| 0:44:00 | 0:00:05 | Keep it up! |
| 0:45:55 | 0:00:05 | Last 5 seconds! |
| 0:46:10 | 0:00:07 | Remember to take small sips to stay hydrated. |
| 0:46:40 | 0:00:06 | The resistance has just increased! |
| 0:48:00 | 0:00:07 | These intervals will help you last longer at higher intensities. |
| 0:48:40 | 0:00:07 | Increase your cadence. Spin your legs out. |
| 0:50:00 | 0:00:05 | Keep up the pace! |
| 0:51:00 | 0:00:06 | Last minute of this interval. |
| 0:52:20 | 0:00:06 | Another interval in few seconds! |
| 0:53:00 | 0:00:08 | It is really important to have a good body posture during these intervals. |
| 0:53:30 | 0:00:07 | Stay relaxed, elbows slightly bent, shoulders down. |
| 0:54:00 | 0:00:07 | Keep a light hold on the bars and pedal in full circles. |
| 0:55:00 | 0:00:06 | Stay hydrated: Drink regularly! |
| 0:55:30 | 0:00:06 | Catch your breath before another interval. |
| 0:55:40 | 0:00:07 | This interval lasts four minutes, but the intensity is not as high. |
| 0:56:00 | 0:00:05 | Let's go! |
| 0:57:00 | 0:00:07 | Keep your cadence around 70 rpm. |
| 0:58:00 | 0:00:06 | Do not forget: Drink enough! |
| 0:59:00 | 0:00:08 | An electrolyte drink with plenty of minerals is the best option. |
| 1:00:25 | 0:00:05 | 5...4...3...2...1... |
| 1:01:00 | 0:00:07 | You're making progress every second - keep it up! |
| 1:02:30 | 0:00:06 | Just hold on for the last minute! |
| 1:03:40 | 0:00:07 | You only have one interval left to go. |
| 1:03:50 | 0:00:07 | Keep pedalling until the last second. |
| 1:05:00 | 0:00:06 | You are almost there! |
| 1:07:00 | 0:00:05 | Great job! |
| 1:08:00 | 0:00:06 | Now only the cool-down part left. |
| 1:09:00 | 0:00:07 | For the next five minutes pedal lightly. |
| 1:10:00 | 0:00:06 | Don't underestimate the cool down. |
| 1:11:00 | 0:00:09 | Include this workout regularly in your training, and you will see improvements in time. |
| 1:13:00 | 0:00:08 | Take a day to recover. This has been a challenging workout! |
Videoi
This workout is not synchronized with specific video content.
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