Technique Workouts

Cadence Drills

Author: Jba1234

Category: Technique

Total Time: 01:00:00

Summary

Intervals

5 minutes of wu 1 at zone recovery
2 minutes of wu 2 at zone endurance
3 minutes of WU 3 at zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

3 minutes of ms 1 - 196 at cadence 100 and zone endurance

2 minutes of ms 2 - 212 at cadence 110 and zone endurance

1 minute of ms 3 - 218 at cadence 120 and zone endurance

2 minutes of ms 4 - 212 at cadence 110 and zone endurance

3 minutes of ms 5 - 196 at cadence 100 and zone endurance

4 minutes of ms 6 - 196 at cadence 90 and zone endurance

5 minutes of Recovery at zone recovery

Fast Pedal Ladder

Author: Tgrace

Category: Technique

Total Time: 00:40:00

Summary

Intervals

5 minutes of Warmup at cadence 80 to 90 and zone endurance
3 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
6 minutes of Interval at cadence 110 to 125 and zone sub-LT
2 minutes of Recovery at cadence 80 to 90 and zone endurance
12 minutes of Interval at cadence 110 to 125 and zone sub-LT
10 minutes of Recovery at cadence 80 to 90 and zone recovery

Leg Opener

Author: deniskissane

Category: Technique

Total Time: 01:00:00

Summary

Intervals

20 minutes [ERG watts = 60% of FTP]
1 minute [ERG watts = 107% of FTP]
5 minutes [ERG watts = 90% of FTP]
20 minutes [ERG watts = 60% of FTP]
14 minutes [ERG watts = 50% of FTP]

spin ups & iso legs

Author: abutts

Category: Technique

Total Time: 01:00:00

Summary

Spin UPS

And isolation legs

Intervals

10 minutes of warm up at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 2 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 3 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 4 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
8 minutes 20 seconds of cool down [Fixed resistance 1]

SS4 Aero Position

Author: Markchandler

Category: Technique

Total Time: 01:10:00

Summary

8 x 3 in aero positon at 95 rpm

Intervals

5 minutes of Pedal Easy [ERG watts = 50% of FTP]
5 minutes of 30s seated/30s standing [ERG watts = 80% of FTP]
6 minutes of Alt R/L leg workload [ERG watts = 60% of FTP]
4 minutes of Scrape Mud [ERG watts = 70% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
3 minutes of Recover at cadence 90 [ERG watts = 55% of FTP]
3 minutes of Aero at cadence 95 [ERG watts = 95% of FTP]
5 minutes of Cool Down at cadence 100 [ERG watts = 50% of FTP]

Sufferfest Elements of Style

Author: sfield

Category: Technique

Total Time: 00:38:40

Summary

Sufferfest Elements of Style - start at video start

Intervals

2 minutes 47 seconds of Warmup 2/10 [ERG watts = 50% of FTP]
4 minutes 3 seconds of Warmup 4/10 [ERG watts = 60% of FTP]
1 minute 21 seconds of Systems Check 4/10 [ERG watts = 70% of FTP]
2 minutes 21 seconds of One Leg Pedal Drills
1 minute 11 seconds of Pedal Drills 5/10 [ERG watts = 70% of FTP]
1 minute 57 seconds of One Leg Pedal Drills
1 minute of Pedal Drills 5/10 [ERG watts = 70% of FTP]
40 seconds of Relax 3/10 [ERG watts = 50% of FTP]
30 seconds of Low Cadence 5/10 [ERG watts = 70% of FTP]
4 minutes 7 seconds of Low Cadence 6.5/10 [ERG watts = 85% of FTP]
34 seconds of Relax 3/10 [ERG watts = 50% of FTP]
48 seconds of High Cadence 5/10 [ERG watts = 70% of FTP]
1 minute of High Cadence 6.5/10 [ERG watts = 85% of FTP]
1 minute of Relax 3/10 [ERG watts = 50% of FTP]
1 minute 1 seconds of High Cadence 6.5/10 [ERG watts = 85% of FTP]
59 seconds of Relax 3/10 [ERG watts = 50% of FTP]
1 minute of High Cadence 6.5/10 [ERG watts = 85% of FTP]
1 minute 1 seconds of Relax 3/10 [ERG watts = 50% of FTP]
1 minute of Under Pressure 6.5/10 [ERG watts = 85% of FTP]
1 minute of Under Pressure 7.5/10 [ERG watts = 100% of FTP]
1 minute 6 seconds of Under Pressure 8.5/10 [ERG watts = 115% of FTP]
47 seconds of Relax 3/10 [ERG watts = 50% of FTP]
3 minutes 1 seconds of Climb 6.5/10 [ERG watts = 85% of FTP]
30 seconds of Climb 6/10 [ERG watts = 80% of FTP]
28 seconds of Climb 7/10 [ERG watts = 95% of FTP]
1 minute 13 seconds of Climb 8/10 [ERG watts = 110% of FTP]
2 minutes 15 seconds of Relax 3/10 [ERG watts = 50% of FTP]

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Cadence Drills

Fast Pedal Ladder

Leg Opener

spin ups & iso legs

SS4 Aero Position

Sufferfest Elements of Style

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