Los Pistoleros

Sweetspot/Tempo 30 min and go
Duration: 0:28:45
  • AVG: 77 %FTP
  • MIN: 45 %FTP
  • MAX: 95 %FTP
Author:
ROUVY
Sharing level: Public workout
1
Difficulty
0
TSS
0
IF
76
57
38
19
0
time
%FTP

Description of workout

Maximise your training time with these fun and effective intervals in just 30 minutes and get fit fast!. This allows you to increase post-exercise resting energy expenditure, allowing your body to burn calories at a high rate after the session.

TIP: Workouts are the ideal way to maximize the impact of your training time. However it's important to always warm up before a workout. If you want a longer warm-up than the one in this workout, ride a short easy route in Just Ride mode and then jump into the workout.

Workout instructions

Time from start Show time Text
0:00:10 0:00:08 Welcome to the second Workout of this plan called Los Pistoleros.
0:01:00 0:00:08 This workout is only half an hour long, so if you're short on time, this is the workout for you!
0:02:00 0:00:08 Workouts like this will keep you fit and make you sweat!
0:02:30 0:00:08 But the main aim of this workout is to have fun riding indoors.
0:03:00 0:00:07 A short session doesn't mean it will be easy.
0:03:30 0:00:06 You're almost done with the warm-up.
0:04:10 0:00:08 You will have a short sprint to get your breathing going before the main part starts.
0:05:10 0:00:09 The main part consists of four intervals. Keep your cadence around 90 rpm for each interval.
0:05:20 0:00:09 The first interval starts with a three minute block of steady pedalling, followed by a one minute interval in higher numbers.
0:05:40 0:00:08 Get ready for some really hard training as you will be riding up to 95% of your FTP!
0:06:05 0:00:05 Let's go!
0:08:00 0:00:07 You're doing great, keep it up!
0:08:40 0:00:07 Increase in less than thirty seconds, get ready!
0:10:10 0:00:05 Well done!
0:11:00 0:00:07 Now you have a chance to catch your breath.
0:11:30 0:00:07 You can also use this time to have a quick drink.
0:12:00 0:00:08 Now another interval is coming up and the resistance is going up again!
0:12:30 0:00:08 During this interval, the resistance gradually increases, ending with a one-minute 95% of FTP.
0:13:45 0:00:05 GO! GO! GO!
0:15:00 0:00:07 You are now halfway to the finish line!
0:16:00 0:00:08 You should know what to expect as the next interval will be the same as the first one.
0:17:30 0:00:06 You're unstoppable!
0:20:00 0:00:08 In the last few seconds, keep pushing!
0:20:30 0:00:05 Great job!
0:21:00 0:00:07 Don't forget to stay well hydrated during your ride!
0:21:30 0:00:08 The best option is an ionic drink, which replenishes all the minerals lost through sweat.
0:22:30 0:00:07 Focus on breathing regularly and get ready to go!
0:23:30 0:00:06 You are doing great!
0:23:55 0:00:06 Get ready for the final interval!
0:24:50 0:00:07 Hold on for the last few seconds!
0:25:10 0:00:07 Congratulations! You did an excellent job.
0:26:00 0:00:07 That was a short but intense training session, wasn't it?
0:27:00 0:00:09 It's time to cool down. This will help bring your heart rate back to normal and speed up your recovery.
0:28:00 0:00:08 Hope you enjoyed today's training and looking forward to the next one with you!

Videoi

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