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MTB - Contrast Workout #2

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 0:00:07 Welcome to today's workout called Contrast Workout #2.
0:00:50 0:00:07 You have already ridden this type of workout before in this plan.
0:01:00 0:00:07 By now your body should have adapted and you should feel fitter.
0:01:30 0:00:07 Today you will start by warming up to 70% of FTP in three easy steps.
0:02:00 0:00:07 Try to keep your cadence around 100rpm throughout these three steps.
0:03:00 0:00:07 Pay attention to your cadence. 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 Focus on transferring power efficiently to the pedals throughout the workout.
0:08:00 0:00:10 Ensure a stable position on the bike without moving your head and body. Keep a stable foot position.
0:10:00 0:00:06 You are now halfway through your warm-up.
0:11:00 0:00:06 Let's talk about the main part of today's training.
0:12:00 0:00:06 It consists of five contrast intervals.
0:13:00 0:00:10 You start with moderate 5 minute strength blocks at 87% FTP for each interval.
0:13:10 0:00:08 During these 5 minutes, try to maintain a low cadence (rpm) of around 60 rpm.
0:14:00 0:00:09 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 0:00:05 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 0:00:07 If you find the resistance too hard, try increasing your cadence.
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 one done!
0:26:30 0:00:05 Pedal easy.
0:27:30 0:00:06 Steady your breathing and be ready for the next one.
0:28:40 0:00:05 The strength part is here!
0:30:30 0:00:07 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 You're doing well!
0:35:00 0:00:07 Spin easy and take a sip 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, so be ready!
0:38:00 0:00:05 Keep up the good work!
0:39:30 0:00:05 Focus on your posture.
0:39:35 0:00:06 Avoid moving your head and torso.
0:40:00 0:00:06 Power pedalling for the last two minutes.
0:41:50 0:00:07 Get ready for a high cadence because the sprint is next.
0:43:00 0:00:05 Last two intervals are coming up!
0:44:30 0:00:06 You might be feeling the burn!
0:44:40 0:00:06 You can manage the pain knowing that it'll pay off!
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 0:00:07 You managed that well! Excellent!
0:53:30 0:00:05 The last one is next!
0:55:00 0:00:08 Keep pushing! Remember to engage your core and maintain good posture.
0:56:30 0:00:06 You're halfway through the strength section.
0:58:00 0:00:05 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 should be very proud of yourself, you have done an amazing job!
1:02:00 0:00:06 An hour done, only the cool-down is left.
1:03:00 0:00:08 For the next 15 minutes, just pedal at a steady cadence around 90 rpm.
1:09:00 0:00:09 Make sure you stretch after this workout to release any tension in your muscles.
1:17:00 0:00:09 Get some rest and recovery and see you soon for another great session!

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