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NIT Session | TT's plan

Duration: 0:55:00
  • AVG: 65 %FTP
  • MIN: 40 %FTP
  • MAX: 110 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
88
66
44
22
0
time
%FTP

Description of workout

A fast track to improving speed, power, and endurance with a dose of intensity so that in a TT, when the going gets tough, the tough keep going!

Improve the body's ability to handle lactate accumulation and recovery by repeatedly crossing the lactate threshold.

Crisscross or over/under interval training around the threshold is demanding but highly beneficial, particularly in handling varying intensities and improving recovery during high-intensity efforts.

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 sixth Workout in this plan, called NIT Session.
0:01:00 0:00:07 As usual, let's start with the warm-up.
0:02:00 0:00:08 As you have a high intensity workout ahead of you today, you need to warm up properly.
0:03:00 0:00:08 After a few minutes of warming up, the intensity increases in six steps.
0:04:00 0:00:08 You will reach 70% in the highest step of the warm-up.
0:06:00 0:00:07 The intensity has just begun to increase.
0:07:00 0:00:08 After you've warmed up, you'll ride two high intensity blocks.
0:07:30 0:00:08 Each block consists of four intervals at 110% of your FTP.
0:08:00 0:00:08 In between these intervals there will be stretches of lower intensity.
0:08:30 0:00:07 But even the lower intensity will be at 90%.
0:10:00 0:00:08 You are almost at the top of the warm up intensity!
0:13:00 0:00:08 You should now be warmed up enough to move on to the interval section of the training.
0:14:00 0:00:09 This workout will improve your speed, power, and endurance with a dose of intensity that is common in TT races!
0:15:00 0:00:09 You will improve your body's ability to handle lactate accumulation by repeatedly crossing the lactate threshold.
0:16:00 0:00:08 Be prepared for a very physically demanding training session!
0:16:50 0:00:07 Let's do this!
0:17:10 0:00:07 You are now at 90% of your FTP.
0:18:30 0:00:06 Push! Push! Push!
0:19:10 0:00:08 Try to catch your breath. The next interval will start soon!
0:20:25 0:00:05 5...4...3...2...1...
0:22:00 0:00:06 Keep up the pace!
0:24:00 0:00:08 Hang in there, this is going to be the last interval!
0:25:10 0:00:07 You handled that perfectly!
0:25:30 0:00:07 Now you have ten minutes rest.
0:26:00 0:00:08 Use this time to relax your muscles before the second block.
0:27:00 0:00:08 A higher cadence (90 - 100 rpm) will help to relax your legs.
0:34:00 0:00:07 It's time to get back to work!
0:34:30 0:00:08 The second block is the same as the first, so you should know what to expect.
0:35:00 0:00:06 The resistance is increasing!
0:36:24 0:00:06 Interval starts in 5...4...3...2...1...
0:38:00 0:00:08 Keep your body stable and pedalling smooth.
0:38:30 0:00:05 GO!
0:40:00 0:00:06 You're doing great! Keep going!
0:42:00 0:00:07 Last intensity of the workout ahead!
0:42:55 0:00:05 5...4...3...2...1...
0:43:30 0:00:07 Congratulation! That was very good!
0:45:00 0:00:08 Pedal easily for the next ten minutes to allow your heart rate to drop.
0:46:00 0:00:08 Don't underestimate the cool down. This part will aid your recovery.
0:52:00 0:00:08 Take a day to recover. This has been a challenging workout!
0:54:00 0:00:08 Looking forward to our next workout with you!

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