![]() At a minimum, you should be able to hold 150% FTP during each sprint. Don’t focus on your power numbers during each sprint, simply focus on putting everything you have into the pedals.5 minutes recovery between the two sets.(Two sets) 4 x 15-second sprint as hard as possible, followed by 2 minutes and 45 seconds recovery at 10-40% FTP.You can add variety to this workout by trying different positions for each sprint: alternate between standing and seated or starting in a high gear versus a low gear. Use every muscle in your body to crank out the first few pedal strokes, and then give it everything you’ve got for the full 15 seconds. Traditionally, this workout is focused on developing maximum power, peak 15-second power, and leg strength, so you need to set up each sprint in a fairly heavy gear. No matter your reasons for using your sprint, you’re going to need a strong kick and 10-15 seconds of impressive power, and this session is one of the best ways to improve your sprint from the comfort of your own home.Įach of the eight sprints in this indoor cycling workout must be absolutely full gas, with nothing held back, putting all your energy into the pedals and cranking out the highest number of watts you can manage for the 15 seconds. Whether it's for the final sprint to the line, to attack out of the bunch, sprint out of a corner or follow someone else's attack, high power efforts are a common part of bike racing. SprintsĬycling sprint training is key to success in almost every cycling discipline, from road racing to cyclo-cross, to XC mountain biking and track racing. Progression: Increase the number of efforts per set to six, or increase the number of sets. Cool-down/ride easy for at least 10 minutes after the last set.Five minutes of recovery in between each five-minute work interval.(Four sets) 5 x 40 seconds at 120-130% FTP, followed by 20 seconds recovery at Tabata intervals are great for race preparation because they simulate the extremely punchy efforts that you can find in cyclo-cross, criteriums, and hilly road races. Use a work interval of 40 seconds at 120-130% FTP, and a rest period of 20 seconds at 10-40% FTP to maximize the quality of the workout and finish strong on all four sets. ![]() We recommend performing this session as an indoor cycling workout using either ERG mode or resistance mode on your trainer. Each set of Tabata intervals lasts just a few minutes, but you’ll feel the burn after the first two reps. Intensity is based on a scale of 1 to 10, with 10 being full-throttle max effort.ģ minutes easy spinning (effort level 2 to 3)ģ0 seconds soft pedal (effort level 1 to 2)ġ minute soft pedal (effort level 1 to 2)Ģ minutes almost all out (effort level 9)ģ minutes almost all out (effort level 9)ģ0 seconds sprint (sit 20 seconds, stand 10 seconds)ģ minutes soft pedal (effort level 1 to 2)Īdditional 1 minute spin down to cool down.Tabata is defined as "a form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with shorter periods of rest."Ī favourite of pro riders, 40/20s are a key high-intensity workout for VO2 max development and race preparation. This interval workout (and most workouts you do when you're strapped for time) is best done on an indoor trainer: You can hop on and off with minimal setup, and control your intensity more tightly than you can outdoors. ![]() “That short recovery also means your heart rate stays elevated, so you get an endurance bump to boot.” ![]() “We keep the recovery relatively short to make them even more challenging,” she says. RELATED: This Is the Fastest Way to Build Cycling Enduranceīelow, Kaufmann serves up a set of super-effective, stair-style intervals that blend short, medium, and longer high-intensity efforts, which help build speed and stamina on the bike. (Learn even more ways to kick up your cycling speed in Get Fast!, published by Rodale.) Sarah Kaufmann, an elite mountain bike racer with Stan’s NoTubes Elite Women’s Team who coaches through, says intervals are great for those times that you need to make the greatest gains in a limited amount of time. Don’t sweat it-you can still sweat a ton when you're sneaking in a quick ride. We all love to ride lots, but sometimes life’s demands only leave us time to ride a little.
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