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The Basics 4 | TT's plan
Duration: 1:18:50
- AVG: 72 %FTP
- MIN: 49 %FTP
- MAX: 110 %FTP
Sharing level: Public workout
3
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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 first workout of the week four, called The Basics 4. |
| 0:01:00 | 0:00:08 | As you might have guessed from the name, you have already done this workout few times. |
| 0:01:30 | 0:00:08 | With each week of this plan, the workouts will get harder and harder, like this one. |
| 0:02:00 | 0:00:07 | The main difference will be the length of the intervals. |
| 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 | 0:00:09 | 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 is a very important part of your warm-up. |
| 0:09:30 | 0:00:07 | 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 fifteen minutes in length 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 | 0:00:07 | Stay hydrated! Drink! |
| 0:28:00 | 0:00:08 | You're getting better with every minute! |
| 0:32:30 | 0:00:08 | Last few minutes, keep up the pace! |
| 0:35:00 | 0:00:07 | Another interval down! |
| 0:36:00 | 0:00:08 | Now you only have the last interval left, which will be the same as the one you just finished. |
| 0:37:00 | 0:00:08 | Keep your body stable and engage your core muscles. |
| 0:37:10 | 0:00:08 | This will help you when the intensity gets tougher. |
| 0:39:00 | 0:00:08 | Remember to stay hydrated throughout your next interval! |
| 0:39:40 | 0:00:07 | This will be the last intensity! Let's do it! |
| 0:43:00 | 0:00:07 | You are doing well! |
| 0:48:00 | 0:00:08 | Keep your breathing steady and breathe both through your nose and mouth. |
| 0:52:50 | 0:00:08 | You are doing great, only 2 more minutes to go! |
| 0:55:00 | 0:00:06 | Great job! Well done! |
| 0:56:00 | 0:00:08 | As you should get better with each week of this plan, you will have two more intervals. |
| 0:57:00 | 0:00:08 | These two intervals will be the hardest part of this workout. |
| 0:58:00 | 0:00:08 | They will last three minutes at 110% of your FTP. |
| 0:59:00 | 0:00:10 | There will be only one minute in between... |
| 0:59:10 | 0:00:07 | ...so get ready for some real intensity! |
| 1:02:00 | 0:00:07 | Get ready, the first interval is here! |
| 1:02:50 | 0:00:05 | GO! |
| 1:06:00 | 0:00:07 | The first one done! |
| 1:06:45 | 0:00:05 | 5...4...3...2...1... |
| 1:08:00 | 0:00:06 | Push harder! |
| 1:10:00 | 0:00:07 | You handled it like a pro! |
| 1:12:00 | 0:00:08 | Now you can enjoy a cooldown which is just as important as the hard sections. |
| 1:13:00 | 0:00:08 | Your cool down will flush out the lactic acid and improve your ability to recover. |
| 1:14:00 | 0:00:07 | You could also stretch after your workout. |
| 1:16:00 | 0:00:08 | The right stretch will relax your legs and reduce muscle soreness. |
| 1:18:00 | 0:00:08 | Hope you enjoyed today's training and see you soon on a rouvy! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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