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Torque Enhancer 3 | Climber's plan
Duration: 1:00:00
- AVG: 66 %FTP
- MIN: 40 %FTP
- MAX: 85 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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0:00
0:01
0:04
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0:06
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0:08
0:09
0:10
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0:15
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0:57
0:59
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68 | |
51 | |
34 | |
17 | |
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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 |
|---|
| 0:00:10 | 0:00:08 | Welcome to the second workout of week four called Torque Enhancer 3. |
| 0:01:00 | 0:00:08 | You have already ridden this workout a few times in this plan. |
| 0:02:00 | 0:00:07 | You are going to start by warming up first. |
| 0:03:00 | 0:00:07 | The warm-up lasts eleven minutes. |
| 0:03:30 | 0:00:08 | After four minutes, the resistance level will begin to increase. |
| 0:04:00 | 0:00:09 | It will increase to 79% in four stages. This will prepare your muscles for the intensity to come. |
| 0:05:00 | 0:00:08 | There will be one more increase after that. |
| 0:06:00 | 0:00:08 | After warming up, the strength intervals will begin. |
| 0:07:00 | 0:00:08 | There will be five strength intervals in total. |
| 0:08:00 | 0:00:08 | Each will be at 85%. They will last for four minutes. |
| 0:11:00 | 0:00:08 | You are now finished with the warm-up part, the first interval starts in four minutes. |
| 0:15:00 | 0:00:08 | Reduce your cadence to 50-70RPM! |
| 0:16:00 | 0:00:08 | To make the strength intervals work, it's important to keep the cadence low. |
| 0:17:00 | 0:00:09 | If the resistance is too much for you, you can increase your cadence to make the interval feel easier. |
| 0:19:10 | 0:00:07 | First interval down, four to go! |
| 0:20:00 | 0:00:08 | There is a four minute rest period between each interval. |
| 0:21:00 | 0:00:08 | Keep your cadence around 90rpm during the rest period. |
| 0:23:00 | 0:00:07 | Pedal at 50-70RPM! |
| 0:24:00 | 0:00:07 | Stay hydrated: Drink regularly! |
| 0:25:00 | 0:00:07 | You're halfway there! |
| 0:27:30 | 0:00:08 | During these intervals, you should maintain the correct posture. |
| 0:28:30 | 0:00:08 | You should be in a stable position, no rocking. |
| 0:29:00 | 0:00:08 | Your pedalling should be smooth and in full circles. |
| 0:31:00 | 0:00:07 | Keep your cadence low! |
| 0:34:00 | 0:00:07 | Almost there, last minute! |
| 0:35:10 | 0:00:07 | Amazing! Just two more intervals. |
| 0:38:50 | 0:00:07 | Take a deep breath and get ready to go. |
| 0:41:00 | 0:00:07 | You are doing great. Keep it up! |
| 0:46:00 | 0:00:07 | Last interval ahead! |
| 0:46:55 | 0:00:05 | 5...4...3...2...1... |
| 0:48:00 | 0:00:07 | Lower your cadence! |
| 0:51:10 | 0:00:08 | Congratulations! You did an excellent job. |
| 0:52:00 | 0:00:08 | Cycle at a comfortable pace while cooling down. |
| 0:55:00 | 0:00:08 | The longer the cool down, the better your recovery will be. |
| 0:59:00 | 0:00:08 | Hope you enjoyed today's training and looking for the next training with you! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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Duration | TSS | IF | Type of device | ||
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