BikeClimbs.com

MyWhoosh Low Cadence Steps #1 Workout

55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes87% FTP 4 minutes55% FTP 3 minutes87% FTP 6 minutes55% FTP 3 minutes87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds55% FTP 3 minutes87% FTP 6 minutes55% FTP 3 minutes87% FTP 4 minutes55% FTP 5 minutes
RepeatsTimeWorkload
1x4 minutes55% FTP
1x3 minutes65% FTP
1x2 minutes80% FTP@ 65 RPM
1x2 minutes90% FTP
1x3 minutes55% FTP
1x4 minutes87% FTP@ 70 RPM
1x3 minutes55% FTP
1x6 minutes87% FTP@ 70 RPM
1x3 minutes55% FTP
4x2 minutes87% FTP
30 seconds85% FTP
1x3 minutes55% FTP
1x6 minutes87% FTP@ 70 RPM
1x3 minutes55% FTP
1x4 minutes87% FTP@ 70 RPM
1x5 minutes55% FTP

Workout overview

⏱️ Duration:1 hour 1 minute
💪 Training Stress Score (TSS):62
🦵 Intensity Factor (IF):0.78

Zone distribution

😀 Active Recovery:-
🙂 Endurance:27 minutes
😐 Tempo:32 minutes
😅 Threshold:2 minutes
😰 VO2 Max:-
🥵 Anaerobic:-
🚴 Free Ride:-

Workout description

Join us on this first workout of the second phase - Late Base - of this Climb Focussed Plan, Low Cadence Steps - Alternating durations of intervals designed to increase your torque and neuromuscular stimulation throughout.

A session that is great to develop as you improve (increase the number or duration of the intervals) and is great to transfer to the road IRL.

Workout designed by: Elliot Lipski