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Power development
Duration: 1:15:00
- AVG: 74 %FTP
- MIN: 51 %FTP
- MAX: 94 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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0:00
0:03
0:06
0:09
0:10
0:11
0:13
0:13
0:17
0:18
0:20
0:22
0:25
0:25
0:27
0:28
0:29
0:31
0:32
0:32
0:34
0:34
0:37
0:40
0:43
0:44
0:46
0:46
0:47
0:50
0:53
0:55
0:57
1:00
1:02
1:03
1:05
1:07
1:09
1:11
1:13
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75 | |
56 | |
38 | |
19 | |
0 |
time
%FTP
Description of workout
This session is designed to develop your power output at your FTP and improve your strength. Optimized muscle recruitment and lactate metabolism at your FTP will be essential for your performance development. Vary your cadence in this session. The low to middle intensities keep a cadence of 80-90 rpm, the intervals with a higher intensity adjust the cadence to 60 -70 or 65-75 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 | 0:00:08 | Welcome to the last workout of this plan called Power development. |
| 0:01:00 | 0:00:08 | Today's workout is the longest of all the workouts in this plan. |
| 0:02:00 | 0:00:08 | Hope you are well rested as this is not one of the easiest workouts. |
| 0:03:00 | 0:00:08 | Start by warming up for ten minutes in four steps, increasing. |
| 0:04:00 | 0:00:09 | You have a lot of intervals in front of you, with different levels of intensity and different lengths. |
| 0:05:00 | 0:00:07 | So be prepared for it to be an irregular training session. |
| 0:06:00 | 0:00:10 | This session is for the development of your power output at your FTP level and the improvement of your strength. |
| 0:07:00 | 0:00:06 | You will do a lot of cadence variation in this session. |
| 0:08:00 | 0:00:10 | Ride at a cadence of 80-90rpm for the low to medium intensity intervals and 60-70rpm for the high intensity intervals. |
| 0:09:00 | 0:00:09 | Enjoy your ride and find more information about the sports science institute SNDC on SNDC.de! |
| 0:10:00 | 0:00:09 | The first interval will be two minutes long and the rest after that will be really short, so be ready for that! |
| 0:10:50 | 0:00:05 | Let's do this! |
| 0:12:00 | 0:00:08 | Keep your breathing steady and breathe both through your nose and mouth. |
| 0:14:00 | 0:00:05 | You're doing great! |
| 0:15:30 | 0:00:07 | Maintain the pace for another two minutes! |
| 0:17:40 | 0:00:08 | Engage your core and pedal in full circles. Another interval on the way! |
| 0:18:00 | 0:00:05 | GO! |
| 0:19:00 | 0:00:06 | Keep your cadence between 60-70 rpm. |
| 0:21:00 | 0:00:07 | Now you have more time to rest, so use it wisely. |
| 0:23:00 | 0:00:05 | Great pace, keep it up! |
| 0:24:30 | 0:00:05 | 30 seconds... |
| 0:25:00 | 0:00:06 | Spin the legs at 80-90rpm while you recover. |
| 0:26:00 | 0:00:07 | Let's do it! Keep your cadence low. |
| 0:28:00 | 0:00:07 | Keep your body stable and engage your core muscles. |
| 0:28:30 | 0:00:06 | Keep up the good work! |
| 0:29:00 | 0:00:08 | Your next 2 minute recovery will allow your heart rate to drop and prepare you for another increase. |
| 0:31:30 | 0:00:06 | Keep going! You've got this! |
| 0:32:20 | 0:00:05 | Go for it! |
| 0:36:00 | 0:00:06 | You get better every second! |
| 0:37:00 | 0:00:07 | You have to hang in there, you're past the halfway point. |
| 0:39:00 | 0:00:09 | Your breathing should be steady so that you can keep going for the whole interval. |
| 0:42:40 | 0:00:06 | Last minute ahead! |
| 0:44:00 | 0:00:06 | Keep yourself well hydrated! |
| 0:45:00 | 0:00:08 | The best advice is to drink a mineral-rich Ionic Drink, but water is also advised. |
| 0:46:30 | 0:00:07 | The last interval before the long period of rest. |
| 0:48:00 | 0:00:06 | Great job! Well done! |
| 0:49:00 | 0:00:08 | The last few intervals are always the most painful, but you can do it! |
| 0:50:00 | 0:00:06 | Last two intervals coming up! |
| 0:51:30 | 0:00:06 | You are doing great, keep it up! |
| 0:53:00 | 0:00:05 | Stay hydrated! |
| 0:54:00 | 0:00:08 | Now you should feel a slight decrease in resistance, but keep going! |
| 0:56:00 | 0:00:06 | Only one left. |
| 0:57:10 | 0:00:06 | Give it your all! |
| 1:03:00 | 0:00:06 | There you go, you did it! |
| 1:06:00 | 0:00:09 | The last part of this workout is cool down with a easy pedalling (90-100 rpm) for better recovery. |
| 1:09:00 | 0:00:08 | Even when you are cooling down: Do not forget to drink! |
| 1:12:00 | 0:00:08 | You can also drink a Recovery Drink afterwards to speed up recovery. |
| 1:14:00 | 0:00:08 | Hope you enjoyed this training plan. See you soon! |
Videoi
This workout is not synchronized with specific video content.
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