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Build up strength
Duration: 1:13:00
- AVG: 71 %FTP
- MIN: 55 %FTP
- MAX: 88 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
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0:00
0:02
0:05
0:08
0:09
0:10
0:13
0:15
0:18
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0:23
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0:53
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1:00
1:03
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1:07
1:09
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70 | |
53 | |
35 | |
18 | |
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time
%FTP
Description of workout
The focus of this session is on your durability. Power delivery around your threshold improves your stamina. Therefore, keep your cadence in this session in a comfortable range. Keeping the cadence slightly lower if you want to ride this workout more strength-based.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the seventh workout of this plan called Build up strength. |
| 0:01:00 | 0:00:08 | As the name suggests, the aim of this workout is to improve strength. |
| 0:02:00 | 0:00:07 | But first let's warm up your body! |
| 0:03:00 | 0:00:09 | Today's warm up is ten minutes long and has two increases of intensity to help you warm up even more. |
| 0:04:00 | 0:00:08 | The focus of this session is on your durability as it is one of the hardest workouts. |
| 0:05:00 | 0:00:07 | Power delivery around your threshold improves your endurance. |
| 0:06:00 | 0:00:07 | Today's workout consists of ten identical intervals. |
| 0:08:00 | 0:00:10 | You can choose your cadence at each interval... |
| 0:08:10 | 0:00:10 | ...if you pedal at a lower cadence, the resistance is harder and you will mainly be improving your strengh... |
| 0:08:20 | 0:00:08 | ...the resistance will feel lighter at a higher cadence and you will improve your VO2 max. |
| 0:09:00 | 0:00:07 | You should be warmed up enough by now. |
| 0:09:50 | 0:00:06 | Let's start the first interval! |
| 0:11:00 | 0:00:06 | You are doing great! |
| 0:12:00 | 0:00:07 | Set a cadence that works best for you. |
| 0:14:00 | 0:00:09 | If you want to improve your strength, you can reduce your pedalling frequency to as low as 70 rpm. |
| 0:14:40 | 0:00:08 | Hopefully you've already caught your breath, because the next interval is here! |
| 0:16:30 | 0:00:06 | Push! Push! Push! |
| 0:18:30 | 0:00:07 | Even if you are out of breath, do not forget to drink. |
| 0:19:00 | 0:00:08 | The best choice for this type of training is an ionic drink with plenty of minerals. |
| 0:22:00 | 0:00:06 | Last minute, come on! |
| 0:23:30 | 0:00:07 | All of the intervals are set at 88% of your current FTP. |
| 0:24:00 | 0:00:14 | FTP stands for Functional Threshold Power, which is defined as the highest average power you can sustain for approximately one hour, measured in watts. |
| 0:26:00 | 0:00:06 | You ride like a pro! |
| 0:28:30 | 0:00:08 | Hope you still have some energy left as you have six more intervals to go. |
| 0:29:00 | 0:00:09 | For now, just keep pedalling at a leisurely pace and catch your breath before the next high intensity. |
| 0:31:00 | 0:00:05 | Push harder! |
| 0:34:00 | 0:00:07 | Well done, another interval over! |
| 0:34:30 | 0:00:07 | You are now halfway through this workout. |
| 0:39:00 | 0:00:10 | To make these intervals as functional as possible, focus on breathing correctly. |
| 0:39:10 | 0:00:10 | You should take a deep breaths to your diaphragm. |
| 0:39:20 | 0:00:10 | With proper breathing, your heart rate will drop more quickly and you will be able to rest better before the intervals. |
| 0:41:00 | 0:00:07 | You are doing great, keep it up! |
| 0:44:00 | 0:00:10 | Your legs could be on fire by now... |
| 0:44:10 | 0:00:07 | ...but have in mind that pain is only temporary! |
| 0:45:00 | 0:00:06 | Focus on breathing correctly! |
| 0:47:00 | 0:00:06 | Remember to drink regularly! |
| 0:49:00 | 0:00:08 | It gets more and more difficult with each interval, but you can do it! |
| 0:50:30 | 0:00:06 | Don't go easy on yourself! |
| 0:53:00 | 0:00:06 | You're doing great! |
| 0:54:00 | 0:00:08 | You still have a few intervals to go, so stay focused! |
| 0:55:30 | 0:00:06 | Push harder! |
| 0:56:30 | 0:00:10 | This is the last interval at 88%... |
| 0:56:40 | 0:00:06 | ...give it your all! |
| 0:59:00 | 0:00:08 | Let your heart rate drop a little and get ready for the final interval! |
| 0:59:30 | 0:00:12 | The last interval is different from the others, you start at 90% and then the resistance is reduced in a few steps until you reach the cool down. |
| 1:02:00 | 0:00:05 | Keep going, keep going! |
| 1:04:00 | 0:00:08 | The intensity isn't over yet, but it's only going to decrease from now on. |
| 1:07:00 | 0:00:07 | Congratulations, you have made it! |
| 1:08:00 | 0:00:08 | To help your body cool down after such intensity, pedal easily for the next few minutes. |
| 1:09:00 | 0:00:08 | A long cool-down followed by stretching is the best way to aid recovery. |
| 1:12:00 | 0:00:08 | See you at the next training session! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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