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Day before the storm | Build Your FTP

Duration: 0:45:00
  • AVG: 66 %FTP
  • MIN: 45 %FTP
  • MAX: 120 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
96
72
48
24
0
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.

Workout instructions

Time from start Show time Text
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!

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