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The Basics 2 | TT's plan
Duration: 0:51:50
- AVG: 69 %FTP
- MIN: 49 %FTP
- MAX: 90 %FTP
Sharing level: Public workout
2
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Description of workout
Break out of your comfort zone and sustain a pace that pushes your performance up a notch!
Metabolic Adaptation introduces endurance training emphasising increasing metabolic adaptations in aerobic and anaerobic threshold zones. The result is an increased ability to sustain moderate intensity longer and more efficiently, contributing to the cyclist's overall performance and endurance.
TIP: If you are a Time Trialist, you can use your TT bike to allow your muscles to get used to the position on the bike.
Metabolic Adaptation introduces endurance training emphasising increasing metabolic adaptations in aerobic and anaerobic threshold zones. The result is an increased ability to sustain moderate intensity longer and more efficiently, contributing to the cyclist's overall performance and endurance.
TIP: If you are a Time Trialist, you can use your TT bike to allow your muscles to get used to the position on the bike.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the fourth workout of this plan called The Basics 2. |
| 0:01:00 | 0:00:09 | As you might have guessed from the name, this will be a similar workout to the one you rode in week one. |
| 0:01:30 | 0:00:08 | There will be few changes to the length of the intervals in today's workout. |
| 0:02:00 | 0:00:09 | If you are a Time Trialist, you can use your TT bike to allow your muscles to get used to the position on the bike. |
| 0:03:00 | 0:00:08 | You'll start with a five minute pyramid warm-up. This will prepare you for what's to come! |
| 0:04:00 | 0:00:08 | The intensity will increase in six steps up to 80% and then slowly decrease back to 56%. |
| 0:05:00 | 0:00:07 | Intensity is already at 60% of your FTP. |
| 0:06:20 | 0:00:08 | Are you ready for the next increase? Keep your cadence between 90-100rpm. Let's hit it! |
| 0:08:00 | 0:00:07 | From now on, the intensity will decrease slowly. |
| 0:09:00 | 0:00:09 | This pyramid increased your heart rate before the main part, which was a very important part of your warm-up. |
| 0:09:30 | 0:00:08 | Let's have a look at what's in store for you today! |
| 0:10:00 | 0:00:07 | You will ride three similar intervals. |
| 0:10:30 | 0:00:09 | The aim of these intervals is to increase the ability to maintain moderate intensity for longer and more efficiently. |
| 0:11:00 | 0:00:08 | The first interval is the shortest of them all, lasting four minutes. |
| 0:12:30 | 0:00:07 | Your first interval is about to begin! |
| 0:15:00 | 0:00:08 | Try to maintain a steady pace throughout the interval. |
| 0:17:00 | 0:00:08 | Good job! Now you have three minutes rest time. |
| 0:17:30 | 0:00:08 | Pedal at a cadence that is comfortable for you. |
| 0:18:00 | 0:00:08 | But remember, it's recommended to increase your cadence during recovery breaks. |
| 0:19:00 | 0:00:08 | The next interval will be ten minutes at a lower intensity than the first. |
| 0:19:40 | 0:00:07 | Focus on steady pedalling and get ready to go! |
| 0:22:00 | 0:00:08 | Get out of your comfort zone and keep up a pace that will take your performance to the next level! |
| 0:25:00 | 0:00:06 | Stay hydrated! Drink! |
| 0:28:00 | 0:00:07 | Last few minutes, keep up the pace! |
| 0:30:00 | 0:00:06 | Another interval down! |
| 0:31:00 | 0:00:08 | Now you only have the last interval left, which will be the same as the one you just finished. |
| 0:32:00 | 0:00:09 | Keep your body stable and engage your core muscles. This will help you when the intensity gets tougher. |
| 0:33:00 | 0:00:08 | You will feel the resistance getting harder yet again. Remember to stay hydrated throughout. |
| 0:34:00 | 0:00:07 | This will be the last time! Let's do it! |
| 0:37:00 | 0:00:06 | You are doing well! |
| 0:39:00 | 0:00:08 | Keep your breathing steady and breathe both through your nose and mouth. |
| 0:41:50 | 0:00:07 | You are doing great, only 2 more minutes to go! |
| 0:44:00 | 0:00:07 | Great job! Well done! |
| 0:46:00 | 0:00:08 | Now you can enjoy a cooldown which is just as important as the hard sections. |
| 0:48:00 | 0:00:08 | Your cool down will flush out the lactic acid and improve your ability to recover. |
| 0:50:00 | 0:00:09 | The most important thing is how you feel, so if you're exhausted, give your body a rest day. |
| 0:51:00 | 0:00:08 | Looking forward to the next workout in this plan with you! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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