Cherry on Top

Sweetspot/Tempo 30-60 min and go
Duration: 0:53:30
  • AVG: 67 %FTP
  • MIN: 45 %FTP
  • MAX: 95 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
76
57
38
19
0
time
%FTP

Description of workout

Boost your performance with a workout that combines Tempo and Sweet Spot intensity levels. With intervals at 80% and 90% FTP, you'll strengthen your endurance and pacing skills to excel on climbs and at the front of the peloton. This is all complemented by a short cherry at the end of the intervals.

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 last workout in this plan called Cherry on Top.
0:01:00 0:00:08 This workout is a combination of tempo and sweet spot intensity levels.
0:02:00 0:00:08 There are many different intervals in store for you today.
0:03:00 0:00:08 Let's start with the warming up part in a few steps up.
0:03:10 0:00:10 It's not one of the longest warm-ups...
0:03:20 0:00:09 ... so if you want a longer warm-up, ride a short, easy route in Just Ride mode and then jump into the workout.
0:04:00 0:00:08 Now you are riding at the highest intensity of your warm-up.
0:05:00 0:00:08 This part is designed to warm up your muscles and get your breathing going.
0:06:00 0:00:08 By now you should be warmed up enough so we can get on with the real intervals.
0:06:30 0:00:08 But first, let's have a look at the intervals you can expect.
0:07:00 0:00:08 You will ride a total of six intervals divided into two parts.
0:07:30 0:00:07 The first part consists of three intervals
0:08:00 0:00:08 Each has the same structure but different intensity levels and lengths.
0:09:00 0:00:08 The first interval will start at 80% for three minutes, followed by a thirty-second sprint.
0:10:00 0:00:09 Keep your cadence around 90-100rpm and get ready to go!
0:12:30 0:00:08 Keep going, you're almost done with the first part of this interval!
0:13:30 0:00:05 SPRINT!
0:14:30 0:00:07 Take regular, deep breaths during the intervals.
0:15:30 0:00:08 The next interval will be one minute shorter, but be prepared for more intensity!
0:15:55 0:00:06 Let's get started!
0:17:30 0:00:07 Push hard until the end of the interval!
0:18:30 0:00:07 Well done!
0:19:00 0:00:09 Riding at 80% and 90% FTP will build your endurance and pace to excel on climbs and at the front of the peloton.
0:20:00 0:00:08 You have the last interval of the first part ahead of you.
0:20:20 0:00:08 This one will be the same as the first...give it your all!
0:22:30 0:00:07 Just keep up this pace for one more minute!
0:23:30 0:00:06 and now SPRINT!
0:24:10 0:00:06 Great job!
0:25:00 0:00:08 Now you have five minutes to catch your breath before the second part.
0:25:30 0:00:08 These five minutes are not a regular rest period as the resistance is set at 65%.
0:26:00 0:00:08 Do not forget to drink enough! Dehydration can reduce performance.
0:26:30 0:00:08 Drink an ionic drink or water throughout your workout.
0:27:00 0:00:08 When the second part comes, pay attention to your form.
0:28:00 0:00:08 Try to maintain a relaxed but stable upper body, engage the core, and pedal with a smooth and fluid motion.
0:29:00 0:00:08 When riding at high intensity, it's important to have the right posture to avoid injury.
0:31:10 0:00:08 The second part will start in a few seconds, stay focused.
0:31:20 0:00:09 Do not worry about not managing the next part as it will be exactly the same as the first part.
0:34:25 0:00:07 Go for the next sprint! Smash it!
0:35:00 0:00:05 Amazing!
0:36:00 0:00:07 Try to concentrate on your posture during the next interval.
0:36:50 0:00:07 This is going to be a high intensity interval, let's smash it!
0:39:00 0:00:05 GO!
0:41:00 0:00:08 Last interval ahead! It will hurt, but think how amazing you will feel afterwards.
0:43:00 0:00:07 Keep your body stable and pedalling smooth.
0:44:30 0:00:06 Go ALL OUT!
0:45:30 0:00:07 That was pretty impressive!
0:47:00 0:00:08 That's all the intensity needed today. You did great!
0:48:00 0:00:08 Now maintain a cadence that is comfortable for you. Only the cool down is left.
0:49:00 0:00:08 The cool-down period is very important as it is part of your recovery.
0:50:00 0:00:07 The longer the cool down, the better the recovery.
0:53:00 0:00:08 Hope you enjoyed this training plan!

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