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NIT Session 3 | TT's plan
Duration: 1:04:00
- AVG: 69 %FTP
- MIN: 40 %FTP
- MAX: 110 %FTP
Sharing level: Public workout
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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.
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 last Workout of this plan called NIT Session 3. |
| 0:01:00 | 0:00:08 | Let's see how you've improved over the four weeks of this plan! |
| 0:01:30 | 0:00:08 | The workouts in this plan get harder each week. |
| 0:02:00 | 0:00:08 | This is the last week, so expect this workout to be the hardest of all the NIT Session workouts in this plan. |
| 0:02:30 | 0:00:07 | Let's start this workout by warming up. |
| 0:03:00 | 0:00:08 | As you have a high intensity workout ahead of you today, you need to warm up properly. |
| 0:04:00 | 0:00:08 | After a few minutes of warming up, the intensity will increase in six steps. |
| 0:05:00 | 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. |
| 0:06:30 | 0:00:08 | After the warm-up, you'll ride two high intensity blocks. |
| 0:07:00 | 0:00:08 | Each block consists of six intervals at 110% of your FTP. |
| 0:08:00 | 0:00:08 | In between these intervals there will be stretches of lower intensity. |
| 0:09:00 | 0:00:08 | 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 pyramid! |
| 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! |
| 0:17:50 | 0:00:06 | Let's do this! |
| 0:18:30 | 0:00:08 | You are now at 90% of your FTP. |
| 0:19:30 | 0:00:07 | Push! Push! Push! |
| 0:20:30 | 0:00:08 | Try to catch your breath. The next interval will start soon! |
| 0:23:25 | 0:00:06 | 5...4...3...2...1... |
| 0:24:30 | 0:00:07 | You're halfway through the first section! |
| 0:26:30 | 0:00:07 | Keep up the pace! |
| 0:29:00 | 0:00:08 | Hang in there, this is going to be the last interval of the first block! |
| 0:30:10 | 0:00:07 | You handled that perfectly! |
| 0:30:20 | 0:00:07 | Now you have ten minutes rest. |
| 0:31:00 | 0:00:08 | Use this time to relax your muscles before the second block. |
| 0:31:30 | 0:00:08 | A higher cadence (90 - 100 rpm) will help to relax your muscles. |
| 0:39:00 | 0:00:07 | It's time to get back to work! |
| 0:39:30 | 0:00:08 | The second block is the same as the first, so you should know what to expect. |
| 0:40:00 | 0:00:07 | The resistance is increasing! |
| 0:41:24 | 0:00:06 | Interval starts in 5...4...3...2...1... |
| 0:43:00 | 0:00:08 | Keep your body stable and pedalling smooth. |
| 0:45:30 | 0:00:05 | GO! |
| 0:46:30 | 0:00:06 | Halfway there! |
| 0:49:00 | 0:00:07 | You're doing great! Keep going! |
| 0:51:00 | 0:00:07 | Last intensity of the workout ahead! |
| 0:51:55 | 0:00:05 | 5...4...3...2...1... |
| 0:52:10 | 0:00:07 | Congratulation! You did great! |
| 0:54:00 | 0:00:08 | Pedal easily for the next ten minutes to allow your heart rate to drop. |
| 0:56:00 | 0:00:08 | Don't underestimate the cool down. This part will aid your recovery. |
| 0:59:00 | 0:00:08 | Give your body time to recover. This has been a challenging workout! |
| 1:03:00 | 0:00:08 | Hope you enjoyed this training plan and look forward to the workouts with you in the future! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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