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Activation | Build Your FTP
Duration: 0:35:00
- AVG: 63 %FTP
- MIN: 50 %FTP
- MAX: 210 %FTP
Sharing level: Public workout
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Description of workout
Welcome to your training program by a coach of the Rouvy Specialized Cycling Team. This plan is designed for riders who are not afraid to train hard. It can be used as a preparation period before the first ace.
The first workout of this plan will focus on activating your anaerobic system.
Key points
High cadence
Be rested before
All out
Warm-up
Easy pedalling with a usual cadence (90 - 100 rpm). After 10 minutes of the warm-up, you have graded three sessions up to sprint speed and then back down to low intensity.
Main part - Anaerobic sprint sessions
To activate the anaerobic system is prepared the session of 4 sprints is. When sprinting, try to reach the highest possible cadence.
Cool down
Easy pedalling (90 - 100 rpm) for better recovery.
The first workout of this plan will focus on activating your anaerobic system.
Key points
High cadence
Be rested before
All out
Warm-up
Easy pedalling with a usual cadence (90 - 100 rpm). After 10 minutes of the warm-up, you have graded three sessions up to sprint speed and then back down to low intensity.
Main part - Anaerobic sprint sessions
To activate the anaerobic system is prepared the session of 4 sprints is. When sprinting, try to reach the highest possible cadence.
Cool down
Easy pedalling (90 - 100 rpm) for better recovery.
Workout instructions
Time from start | Show time | Text |
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0:00:10 | 0:00:08 | Welcome to the first workout of this plan called Activation. |
0:01:00 | 0:00:07 | This plan is made by a Rouvy Specialized Cycling Team coach. |
0:03:00 | 0:00:05 | Let's start with the warm-up! |
0:04:00 | 0:00:08 | Start with 10 minutes of easy pedalling at your usual cadence (90-100 rpm). |
0:05:00 | 0:00:08 | Today we are focusing on activating your fast-twitch muscle fibres and anaerobic system. |
0:06:00 | 0:00:07 | After warming up, you will go through three graded intervals of 40 seconds each. |
0:07:00 | 0:00:06 | The highest resistance you will riding at is 210% of your FTP. |
0:08:00 | 0:00:09 | These three intervals are designed to activate the muscles before the main part of the workout. |
0:09:00 | 0:00:06 | One minute to the first difficult part. |
0:09:50 | 0:00:05 | Here we go! |
0:10:50 | 0:00:05 | First stretch done! |
0:11:20 | 0:00:07 | Another one coming up in a few seconds! |
0:12:00 | 0:00:05 | Push harder! |
0:12:30 | 0:00:05 | Great job! |
0:13:10 | 0:00:06 | The hardest part is about to begin! |
0:14:10 | 0:00:04 | The warm-up intervals are over. |
0:15:00 | 0:00:08 | Now we come to the main part of the workout which is a series of four sprints. |
0:15:30 | 0:00:07 | Each sprint lasts thirty seconds and is at 160% of your FTP. |
0:16:00 | 0:00:07 | High intensity sprints are great for activating fast-twitch muscle fibres. |
0:16:30 | 0:00:07 | When sprinting, try to reach the highest possible cadence. |
0:17:00 | 0:00:08 | This is probably the part where your legs will be on fire, but you can do it! |
0:17:40 | 0:00:08 | To give you a chance to rest, there will be one-minute rest periods between the sprints. |
0:18:00 | 0:00:08 | By this time you should be warmed up enough to take on the all-out sprints. |
0:18:40 | 0:00:05 | The first interval is about to start! |
0:19:40 | 0:00:05 | Sprint one completed! |
0:20:00 | 0:00:06 | Only thirty seconds of recovery time are left. |
0:20:40 | 0:00:05 | Push! Push! Push! |
0:21:10 | 0:00:05 | Halfway there! |
0:21:40 | 0:00:12 | Fast-twitch muscle fibres contract quickly and help you perform fast, high-intensity activities for short periods, like sprinting. |
0:22:20 | 0:00:05 | Almost done! |
0:22:40 | 0:00:08 | You are handling this like a pro. Let's move on to the next sprint! |
0:23:00 | 0:00:07 | Remember to drink enough between hard stretches! |
0:23:40 | 0:00:05 | You are unstoppable! |
0:25:00 | 0:00:07 | Well done, that was all the intensity for today. |
0:27:00 | 0:00:08 | It was short and hard training in one, hope you enjoyed it. |
0:29:00 | 0:00:07 | Now only cool down left, don't underestimate this part! |
0:31:00 | 0:00:09 | Riding at 90 rpm for at least 10 minutes will help your muscles recover for your training tomorrow. |
0:34:00 | 0:00:07 | Looking forward to the next training session with you! |
Videoi
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LATEST RIDES ON WORKOUT
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