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Activation | Build Your FTP

Duration: 0:35:00
  • AVG: 63 %FTP
  • MIN: 50 %FTP
  • MAX: 210 %FTP
Author:
ROUVY
Sharing level: Public workout
1
Difficulty
0
TSS
0
IF
168
126
84
42
0
time
%FTP

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.

Workout instructions

Time from start Show time Text
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!

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