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Attack to the climb 3 | Climber's plan
Duration: 1:09:33
- AVG: 69 %FTP
- MIN: 43 %FTP
- MAX: 140 %FTP
2
Difficulty
0
TSS
0
IF
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0:00
0:02
0:05
0:06
0:07
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0:27
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0:34
0:37
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0:44
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0:54
0:57
0:57
1:04
1:06
1:07
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112 | |
84 | |
56 | |
28 | |
0 |
time
%FTP
Description of workout
This workout focuses on improving your ability to handle sudden changes in power when attacking on a climb. The high-power bursts followed by a steady pace will train your body to handle and recover from those unexpected efforts that can happen during rides or races.
The workout consists of 4x7-minute efforts between 88-94% FTP directly preceded by a 12-second round of big gear, high-force pedal strokes which are your attacks. Three minutes of recovery separate the intervals.
The primary goal is to improve muscular endurance by making glycogen storage capacity more efficient, improving lactate tolerance, and increasing the capacity for more intense efforts later on while increasing power output at moderate intensities.
After the initial, high-force, big-watt rotations, you'll settle into a pace well below FTP but one that requires a fair amount of focus to maintain. This will be when you go with an attack! Cadence is lower initially and could increase as high as 80rpm.
Then, you'll settle into a manageable gear and ride at 90+rpm for the remainder of each interval.
The workout consists of 4x7-minute efforts between 88-94% FTP directly preceded by a 12-second round of big gear, high-force pedal strokes which are your attacks. Three minutes of recovery separate the intervals.
The primary goal is to improve muscular endurance by making glycogen storage capacity more efficient, improving lactate tolerance, and increasing the capacity for more intense efforts later on while increasing power output at moderate intensities.
After the initial, high-force, big-watt rotations, you'll settle into a pace well below FTP but one that requires a fair amount of focus to maintain. This will be when you go with an attack! Cadence is lower initially and could increase as high as 80rpm.
Then, you'll settle into a manageable gear and ride at 90+rpm for the remainder of each interval.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the third Workout of week four called Attack to the Climb 3. |
| 0:00:30 | 0:00:08 | You have already done this workout before in this plan. |
| 0:01:00 | 0:00:08 | This training will be slightly different from the one you rode in week three. |
| 0:01:30 | 0:00:08 | Warm-up and interval length are the main differences. |
| 0:02:00 | 0:00:07 | As usual, let's start with the warm-up. |
| 0:02:30 | 0:00:10 | Today's warm-up will be longer and more intense than usual as the training will be intense and you need to be prepared. |
| 0:03:00 | 0:00:08 | There are three warm-up intervals with gradually increasing resistance. |
| 0:03:30 | 0:00:08 | These short intervals will prepare your whole body for the intensity to come. |
| 0:04:00 | 0:00:08 | For this type of training, it's really important to warm up properly. |
| 0:04:50 | 0:00:08 | Maintain a cadence that is comfortable for you and let's do these intervals! |
| 0:10:00 | 0:00:08 | Just one more warm-up interval and you are ready for the next intensity to come! |
| 0:13:00 | 0:00:08 | The main part consists of two types of intervals. |
| 0:13:30 | 0:00:08 | The first part consists of four short, low cadence intervals. |
| 0:14:00 | 0:00:08 | When the interval starts, get up from the saddle and keep your cadence between 70 and 80 rpm! |
| 0:14:30 | 0:00:06 | Are you ready? |
| 0:14:40 | 0:00:06 | Let's get started! |
| 0:15:30 | 0:00:08 | Increase your cadence up to 90 rpm during recovery breaks! |
| 0:20:20 | 0:00:08 | Get ready for an all-out effort in less than a minute! |
| 0:24:15 | 0:00:06 | Last interval in 5...4...3...2...1... |
| 0:24:50 | 0:00:07 | Well done, the first part is done! |
| 0:25:00 | 0:00:08 | Now let's take a look at what's to come in the second part. |
| 0:25:30 | 0:00:08 | The intervals will start with sprints similar to the ones you rode in the first part. |
| 0:26:00 | 0:00:09 | After the sprint, you'll settle into a pace well below FTP but one that requires a fair amount of focus to maintain. |
| 0:26:30 | 0:00:08 | You will be working with cadence a lot, so stay focused. |
| 0:27:20 | 0:00:10 | At the start of the interval, get up from the saddle and keep your pedalling frequency between 70 and 80 rpm. |
| 0:28:00 | 0:00:08 | Now stay seated and increase your cadence to 90 rpm! |
| 0:34:00 | 0:00:06 | Only a few seconds to go! |
| 0:37:20 | 0:00:08 | Reduce your cadence and get ready to go! |
| 0:37:50 | 0:00:07 | Amazing! |
| 0:39:00 | 0:00:08 | Keep pedalling at 90 rpm. The hard part is not over yet! |
| 0:41:00 | 0:00:07 | Don't forget to drink regularly! |
| 0:45:00 | 0:00:07 | Good work! |
| 0:47:33 | 0:00:06 | 70-80 RPM! |
| 0:50:00 | 0:00:07 | You're doing great, keep going! |
| 0:57:20 | 0:00:07 | The final stretch is coming! |
| 0:57:33 | 0:00:06 | GO! GO! GO! |
| 0:58:00 | 0:00:08 | Increase your cadence and keep pedalling for the next few minutes! |
| 1:05:00 | 0:00:08 | Congratulations! You did an excellent job. |
| 1:05:10 | 0:00:08 | Now you have five minutes to cool down. |
| 1:07:00 | 0:00:08 | It's recommended to cool down for at least twenty minutes. |
| 1:07:30 | 0:00:09 | You can choose a short, easy ride in Just Ride to continue your cool down after this workout. |
| 1:09:00 | 0:00:08 | Looking forward to the last session of this plan with you! |
Videoi
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LATEST RIDES ON WORKOUT
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