The Higher Intensity

START EASY 30 min and go Threshold
Duration: 0:30:00
  • AVG: 66 %FTP
  • MIN: 55 %FTP
  • MAX: 100 %FTP
Author:
ROUVY
Sharing level: Public workout
1
Difficulty
0
TSS
0
IF
80
60
40
20
0
time
%FTP

Description of workout

Ready to speed up? We bet you are!

This workout will prepare your body for the upcoming structured intervals. Get used to them with this session.

Recommended timing: FRIDAY.

Workout instructions

Time from start Show time Text
0:00:10 0:00:10 Welcome to the fourth workout of this plan called "The high intensity".
0:00:45 0:00:15 In this session, you are starting with a 10-minute warm-up at 55% FTP.
0:02:00 0:00:25 Today's workout includes three blocks of intervals, each comprising one minute at 75% of FTP, followed by one minute at 90% of FTP, and concluding with one minute at 100% of FTP.
0:02:30 0:00:15 Between each block, you have 1 minute to recover at 65% of your FTP.
0:03:30 0:00:20 Today's training will push your aerobic system and start to test your limits.
0:05:00 0:00:15 Focus on pedaling: Aim for a cadence of around 90 RPM during the warm-up.
0:06:30 0:00:10 Make sure you stay hydrated!
0:08:00 0:00:10 You have two minutes left for the warm-up. Stay focused.
0:09:56 0:00:06 3...2...1...Go, Go, Go!
0:10:56 0:00:06 You've got this!
0:11:56 0:00:06 Keep pushing for one more minute.
0:13:10 0:00:06 Nice! You are doing great.
0:13:45 0:00:10 Another set is coming!
0:14:56 0:00:06 Focus on your breathing.
0:17:15 0:00:10 You are doing awesome! Only one set remaining.
0:17:56 0:00:06 Keep going! You are almost there!
0:19:56 0:00:06 It's the final minute!
0:21:10 0:00:10 You are an absolute beast!
0:21:40 0:00:10 Now take it easy and let your body recharge.
0:23:00 0:00:15 Join us this weekend for group rides to test your physical abilities!
0:24:30 0:00:08 Enjoy a magnificent view of the surrounding hills.
0:26:00 0:00:15 Recovery is equally important as the workout itself, so do not skip this part.
0:28:00 0:00:15 Make sure to stretch and loosen up any tight muscles after the workout.
0:29:00 0:00:20 I hope you enjoyed today's training. Next time, we'll focus on burning some fat.

Videoi

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