We're actively working on the new Rider's portal!
We value your opinion – leave us feedback to help us improve.
Try it Now

MTB - Contrast Workout

Duration: 1:17:30
  • AVG: 69 %FTP
  • MIN: 55 %FTP
  • MAX: 105 %FTP
Author:
ROUVY
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
84
63
42
21
0
time
%FTP

Description of workout

Today we will use the contrast of strength and explosiveness.

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
Variability of cadence

Warm-up (20 min)
Easy three steps to 70% of FTP (cadence 100 rpm)

Main part - Contrast intervals (4x5 min + 30 s)
You will start with moderate 5 minutes of strength blocks on 87% FTP every interval (60 rpm). The main point of this block is low cadence and precisely pedaling. After every strength block will be followed by 30 seconds sprint with a high cadence (+110 rpm). Between the intervals will be recovery periods with relaxed pedaling around 90-100 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 0:00:08 Welcome to the eighth workout in this plan called Contrast Workout.
0:01:30 0:00:08 Today you will start by warming up to 70% of FTP in three easy steps.
0:02:00 0:00:08 Try to keep your cadence around 100rpm throughout these three steps.
0:03:00 0:00:07 Pay attention to your cadence or the rate at which you turn the pedals. We will be working with it a lot.
0:04:00 0:00:08 We will use the contrast between strength and explosiveness in today's workout.
0:05:00 0:00:08 This workout focuses on developing strength and neuromuscular activity.
0:06:00 0:00:08 Focus on transferring power efficiently to the pedals throughout the workout.
0:08:00 0:00:08 Ensure a stable body position and movement of the ankles when pedalling.
0:10:00 0:00:07 You are now halfway through your warm-up.
0:11:00 0:00:07 So let's talk about the main part of today's training.
0:12:00 0:00:07 The main part consists of five contrast intervals.
0:13:00 0:00:10 You will start with moderate 5 minute strength blocks at 87% FTP for each interval.
0:13:10 0:00:10 During these 5 minutes, try to maintain a low pedalling frequency (cadence) of around 60 rpm.
0:14:00 0:00:10 At the end of each strength block, you will do a 30 second sprint at a high cadence (+110 rpm).
0:16:00 0:00:09 Between the intervals will be recovery periods with relaxed pedaling around 90-100 rpm.
0:17:20 0:00:06 The recovery period will be 3 minutes long.
0:19:30 0:00:06 Now we move on to the intervals!
0:20:30 0:00:05 Slow down to 60 rpm.
0:22:00 0:00:06 Reducing your RPM increases your resistance.
0:23:00 0:00:08 If you find the resistance too hard, try increasing your cadence a little.
0:24:00 0:00:06 Last minute to the start of the first sprint!
0:25:00 0:00:05 Sprint! Sprint! Sprint!
0:25:40 0:00:05 The first is over!
0:26:30 0:00:05 Now you can spin the legs out.
0:27:30 0:00:07 Breathe easy and get ready for the next one.
0:28:40 0:00:05 The strength part is going to start!
0:30:30 0:00:08 Put all your power into the pedals and GO!
0:33:00 0:00:05 The sprint is about to begin.
0:33:24 0:00:06 All out effort in 5....4...3...2....1....
0:34:10 0:00:05 Amazing!
0:35:00 0:00:10 Pedal easy now and grab a quick drink before the hard part starts.
0:36:00 0:00:05 Almost halfway there!
0:36:40 0:00:07 The third interval is coming up, are you ready for it?
0:38:00 0:00:05 You're doing well!
0:39:30 0:00:05 Focus on your posture.
0:39:35 0:00:08 Avoid making unnecessary movements with your head and torso.
0:40:00 0:00:07 Power pedalling for the last two minutes.
0:41:50 0:00:10 Get ready for a very high cadence because the sprint is coming up.
0:43:00 0:00:06 The last two intervals to go.
0:44:30 0:00:07 You may have a burning sensation in your legs
0:44:40 0:00:08 Remember that pain is temporary and you can handle it!
0:47:00 0:00:05 Push! Push! Push!
0:49:00 0:00:06 You are doing an amazing job!
0:50:10 0:00:06 Get ready to sprint in less than 30 seconds!
0:51:20 0:00:05 Wow! That was tough!
0:52:30 0:00:05 You managed that well!
0:53:30 0:00:05 Now you have one more to go.
0:55:00 0:00:09 Keep pushing! Remember to engage your core and maintain good posture.
0:56:30 0:00:07 You are half way through the strength part.
0:58:00 0:00:06 You're doing great. Keep up the intensity.
0:58:50 0:00:05 Last sprint of the day ahead!
0:59:10 0:00:05 Final push!
1:01:00 0:00:08 You can be happy as you've done an amazing job!
1:02:00 0:00:06 One hour done, only the cool-down to do.
1:02:30 0:00:08 For the next 15 minutes, just pedal at a steady cadence around 90 rpm.
1:09:00 0:00:08 Make sure you stretch after this workout to release any tension in your muscles.
1:17:00 0:00:08 Get some rest and recovery and see you soon for another great session!

Videoi

This workout is not synchronized with specific video content.

LATEST RIDES ON WORKOUT

Date
Duration TSS IF Type of device
There are no rides on this workout