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MTB - Strength Workout

Duration: 1:07:00
  • AVG: 67 %FTP
  • MIN: 55 %FTP
  • MAX: 87 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
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

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!

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