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MTB - Strength Workout
Duration: 1:07:00
- AVG: 67 %FTP
- MIN: 55 %FTP
- MAX: 87 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
0:00
0:05
0:12
0:20
0:25
0:28
0:33
0:36
0:41
0:44
0:49
0:52
|
70 | |
52 | |
35 | |
17 | |
0 |
time
%FTP
Description of workout
The workout is focused on developing strength and neuromuscular activity. In this workout, focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike (without pecking and movements of the trunk and head) and precise movement of the ankles during pedaling.
Key points
Stable position
Precise movement
Warm-up (20 min)
Easy three steps to 70% of FTP (cadence 100 rpm)
Main part - Strenght intervals (4x5 min)
Moderate strength blocks on 87% FTP, the main point of this workout is low cadence (60 rpm) and precisely pedaling. Between these blocks are recovery periods with a higher cadence (around 100 rpm).
Cool down (18 min)
Easy pedaling (90 - 100 rpm) for better recovery.
Author: Mgr. Jakub Kadlec
Key points
Stable position
Precise movement
Warm-up (20 min)
Easy three steps to 70% of FTP (cadence 100 rpm)
Main part - Strenght intervals (4x5 min)
Moderate strength blocks on 87% FTP, the main point of this workout is low cadence (60 rpm) and precisely pedaling. Between these blocks are recovery periods with a higher cadence (around 100 rpm).
Cool down (18 min)
Easy pedaling (90 - 100 rpm) for better recovery.
Author: Mgr. Jakub Kadlec
Workout instructions
Time from start | Show time | Text |
---|
0:00:10 | 0:00:10 | Welcome to the second workout of this plan called MTB - Strength Workout. |
0:01:00 | 0:00:06 | I hope you are well rested for today's workout. |
0:02:00 | 0:00:08 | Be prepared for this workout to be longer than usual, as it will last an hour. |
0:03:00 | 0:00:06 | Let's start by warming up as usual. |
0:03:30 | 0:00:07 | Warm up to 70% of your FTP in three simple steps. |
0:04:30 | 0:00:06 | The warm-up time will be 20 minutes. |
0:06:00 | 0:00:07 | Try to keep the frequency around 100 rpm the entire time. |
0:07:00 | 0:00:06 | After warming up, the main part is going to come. |
0:07:30 | 0:00:08 | The main part of the workout consists of four five-minute strength intervals. |
0:08:00 | 0:00:07 | These moderate strength blocks are set at 87% of your FTP. |
0:10:00 | 0:00:08 | The main point of this workout is low cadence (60 rpm) and steady pedaling. |
0:10:40 | 0:00:08 | Between these blocks are recovery periods with a higher cadence (around 100 rpm). |
0:11:30 | 0:00:07 | You'll be reminded what cadence to use. |
0:13:00 | 0:00:08 | The workout is focused on developing strength and neuromuscular activity. |
0:15:00 | 0:00:10 | Pay attention to a stable position on the bike (without movements of the trunk and head). |
0:16:00 | 0:00:05 | You have 4 minutes left of your warm-up. |
0:19:30 | 0:00:07 | At this point, the resistance level will increase to 87% of your FTP. |
0:20:30 | 0:00:05 | Reduce your cadence (rpm) to 60 rpm! |
0:21:00 | 0:00:06 | Maintain this cadence for the next 4 minutes. |
0:22:30 | 0:00:05 | Halfway there! |
0:24:00 | 0:00:05 | Keep up the pace! |
0:24:50 | 0:00:10 | Only a few seconds to go... |
0:25:00 | 0:00:06 | ...and the first interval is over! |
0:25:30 | 0:00:06 | Spin your legs at 100 rpm. |
0:27:40 | 0:00:08 | The recovery period is almost over. Get ready for the next stretch! |
0:28:30 | 0:00:07 | Reduce your cadence back to 60 rpm. |
0:29:30 | 0:00:07 | The lower the frequency, the harder the resistance should feel. |
0:30:00 | 0:00:06 | If too hard, just spin your legs at a higher cadence. |
0:30:50 | 0:00:10 | Remember, if you keep the right cadence, the training will be functional and you will gain strength. |
0:32:00 | 0:00:06 | During the final minute you can recover a bit. |
0:33:10 | 0:00:05 | Great job! |
0:34:00 | 0:00:05 | Two intervals left. |
0:35:00 | 0:00:05 | Try to maintain a stable position. |
0:35:30 | 0:00:07 | Every unnecessary movement can be a waste of your energy. |
0:37:00 | 0:00:05 | Push! |
0:38:30 | 0:00:06 | You got this! Keep your motivation up! |
0:40:00 | 0:00:06 | Stay hydrated even if you are short of breath! |
0:40:55 | 0:00:05 | 5...4...3...2...1... |
0:41:00 | 0:00:05 | Done! |
0:41:10 | 0:00:10 | Increase the cadence back up to 100 rpm to help your muscles recover and to improve your blood circulation. |
0:42:00 | 0:00:06 | For the final stretch, concentrate on pedalling well. |
0:42:20 | 0:00:10 | Your ankle should hardly move when you are pedalling correctly. |
0:42:30 | 0:00:10 | The main movement should be in the knees and hips. |
0:42:40 | 0:00:10 | Your feet should be in a horizontal position without the heel being too high or too low. |
0:43:50 | 0:00:05 | Let's do the last interval! |
0:45:00 | 0:00:07 | Shut up legs! |
0:46:30 | 0:00:07 | You're halfway there in this interval. Keep pushing! |
0:47:30 | 0:00:06 | Try to keep up with the pace! |
0:48:30 | 0:00:06 | You're almost done with this interval. |
0:50:00 | 0:00:07 | Congratulations, you have completed all intervals! |
0:52:00 | 0:00:07 | Now all that's left for you to do is cool down. |
0:53:00 | 0:00:09 | For the next 14 minutes, keep your cadence around 90rpm and pedal at an easy pace. |
0:58:00 | 0:00:08 | Don't forget to replenish quality carbohydrates after a workout like this. |
0:58:30 | 0:00:07 | This could help you to recover and re-energise yourself. |
1:05:00 | 0:00:07 | Hope to see you at the next workout. Keep training! |
Videoi
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