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Torque Enhancer | Climber's plan
Duration: 0:42:00
- AVG: 65 %FTP
- MIN: 46 %FTP
- MAX: 85 %FTP
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
0:00
0:01
0:04
0:05
0:06
0:07
0:08
0:09
0:10
0:13
0:17
0:21
0:25
0:29
0:33
0:37
0:38
0:40
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68 | |
51 | |
34 | |
17 | |
0 |
time
%FTP
Description of workout
May the force be with you! Train in this session at a lower cadence, increasing the torque to improve your climbing strength.
This workout is designed to build the muscular strength needed for those tough, grinding sections of a climb where the gradient kicks up and every pedal stroke feels like a battle.
Over time, those steep sections will start to feel a bit easier.
This workout is designed to build the muscular strength needed for those tough, grinding sections of a climb where the gradient kicks up and every pedal stroke feels like a battle.
Over time, those steep sections will start to feel a bit easier.
Workout instructions
Time from start | Show time | Text |
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0:00:10 | 0:00:08 | Welcome to the second workout of the week two called Torque Enhancer. |
0:01:00 | 0:00:07 | You are going to start by warming up first. |
0:02:00 | 0:00:07 | There will be a ten minute warm-up in this workout. |
0:03:00 | 0:00:08 | After four minutes, the resistance level will begin to increase. |
0:04:00 | 0:00:08 | It will increase to 80% in six stages. This will prepare your muscles for the intensity to come. |
0:06:00 | 0:00:07 | After warming up, the strength intervals will begin. |
0:07:00 | 0:00:07 | There will be three strength intervals in total. |
0:08:00 | 0:00:07 | Each will be at 85%. They will last for four minutes. |
0:10:00 | 0:00:08 | You are now finished with the warm-up part, the first interval is going to start in three minutes. |
0:13:00 | 0:00:07 | Reduce your cadence to 50-70 rpm! |
0:14:00 | 0:00:08 | To make the strength intervals work, it's important to keep the cadence low. |
0:15:00 | 0:00:09 | If the resistance is too much for you, you can increase your cadence to make the interval feel easier. |
0:17:00 | 0:00:07 | First interval down, two to go! |
0:18:00 | 0:00:08 | There is a four minute rest period between each interval. |
0:18:30 | 0:00:08 | Keep your cadence around 90rpm during the rest period. |
0:21:00 | 0:00:07 | Pedal at 50-70RPM! |
0:23:00 | 0:00:07 | Stay hydrated: Drink regularly! |
0:25:00 | 0:00:07 | Well done! You're doing great! |
0:25:30 | 0:00:08 | It is extremely important to have a good body posture during these intervals. |
0:27:00 | 0:00:07 | You should be in a stable position, no rocking. |
0:28:00 | 0:00:07 | Your pedalling should be smooth and in full circles. |
0:28:40 | 0:00:07 | Let's keep that in mind and tackle the final interval! |
0:30:00 | 0:00:06 | Keep your cadence low! |
0:33:10 | 0:00:07 | Congratulations! You did an excellent job. |
0:34:00 | 0:00:08 | Keep your cadence between 80-90rpm for the next eight minutes to cool down. |
0:38:00 | 0:00:08 | The longer the cool down, the better your recovery will be. |
0:41:00 | 0:00:08 | Hope you enjoyed today's training and looking forward to the next one with you! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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