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Day before the storm | Build Your FTP
Duration: 0:45:00
- AVG: 66 %FTP
- MIN: 45 %FTP
- MAX: 120 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
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0:10
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96 | |
72 | |
48 | |
24 | |
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time
%FTP
Description of workout
The day before the race, you need to activate your body. This exercise will help you do that.
Key points
Stay motivated
Warm-up
The warm-up started with 10 minutes of easy pedalling and then starts with eight minutes of rump up to 80 % of FTP.
Main part - HIIT session
Here we have a series of three HIIT intervals to activate the cardiopulmonary system.
Cool down
Ride easy for better recovery.
Key points
Stay motivated
Warm-up
The warm-up started with 10 minutes of easy pedalling and then starts with eight minutes of rump up to 80 % of FTP.
Main part - HIIT session
Here we have a series of three HIIT intervals to activate the cardiopulmonary system.
Cool down
Ride easy for better recovery.
Workout instructions
Time from start | Show time | Text |
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0:00:10 | 0:00:08 | Welcome to the twelfth workout in this plan called Day before the storm. |
0:01:00 | 0:00:10 | Now you have 10 minutes of easy pedalling and then four blocks up to 80% of your FTP to warm up your body. |
0:02:00 | 0:00:07 | Keep your cadence steady at around 90rpm. |
0:03:00 | 0:00:07 | Now let's talk about the benefits of this training. |
0:04:00 | 0:00:09 | This workout is designed to help you activate your body before a race or other high intensity activity. |
0:05:00 | 0:00:12 | This workout will be short but intense, as you cannot be exhausted after it. However, your muscles should be ready for high intensity. |
0:06:00 | 0:00:08 | The main part of today's training is three two-minute intervals. |
0:07:00 | 0:00:07 | These intervals will activate your cardiovascular system. |
0:08:00 | 0:00:10 | There will be a three-minute break between each interval to give you time to catch your breath. |
0:11:00 | 0:00:06 | Now the resistance increases up to 60%. |
0:11:30 | 0:00:06 | This increase should be almost imperceptible. |
0:13:00 | 0:00:05 | Now you are at the 70%. |
0:16:00 | 0:00:09 | At this point you should start to feel the increase, but it should still be easy to maintain. |
0:18:30 | 0:00:06 | The warm-up part is now behind you. |
0:19:00 | 0:00:08 | You should be warmed up enough to be able to take the first interval. |
0:19:55 | 0:00:05 | Hope you are ready... |
0:20:00 | 0:00:06 | ...as the first interval just begins. |
0:20:30 | 0:00:07 | Try to keep a steady pace throughout the interval. |
0:21:00 | 0:00:06 | You're doing great! Last minute ahead! |
0:22:10 | 0:00:05 | Great job! |
0:22:30 | 0:00:07 | Now you have three minutes rest. |
0:23:30 | 0:00:07 | Keep your cadence higher. Spin your legs out. |
0:23:40 | 0:00:08 | Higher cadence at low intensity is a great way to avoid muscle soreness. |
0:24:40 | 0:00:06 | Another interval is here! |
0:25:50 | 0:00:05 | Great pace! |
0:26:30 | 0:00:05 | Keep going! |
0:27:30 | 0:00:06 | Two intervals down, one to go. |
0:28:00 | 0:00:06 | Do not forget to drink enough. |
0:28:20 | 0:00:12 | The best thing to drink when you train like this is an ionic drink, which replenishes the minerals you lose through sweating. |
0:29:40 | 0:00:07 | The last interval is about to start, go for it! |
0:30:10 | 0:00:05 | GO! |
0:31:00 | 0:00:07 | Maintain a stable position and push as hard as you can. |
0:33:00 | 0:00:05 | Done! |
0:34:00 | 0:00:06 | You were amazing today! |
0:35:00 | 0:00:07 | A ten minute cool down is the last part of this workout. |
0:36:00 | 0:00:10 | Find a cadence that is comfortable for you. The recommended cadence for cool down is around 90 rpm. |
0:38:00 | 0:00:10 | This workout wasn't the hardest, but it wasn't easy either, just enough for a proper warm-up before the race. |
0:40:00 | 0:00:10 | If you have a race or other high-intensity activity planned for tomorrow, don't forget that you need to recover. |
0:40:30 | 0:00:07 | So do the maximum to speed up your recovery. |
0:41:00 | 0:00:08 | This includes some stretching and replenishing carbohydrate stores. |
0:44:00 | 0:00:05 | It was great to see you again! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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