HOME / TRAINING PLANS / BIKE / STRENGTH HIGH CADENCE AND LEG SPEED PLAN
Week 1
1. Warm-up
10 min @ 55-70 % of FTP
90-100 rpm
2. Repeat 3 times
1. Hard
3 min @ 90 % of FTP
100-105 rpm
2. Easy
2 min @ 50 % of FTP
3. Repeat 4 times
-
Zone 4
2 min @ 100 % of FTP
92-97 rpm
2. Easy
2 min @ 55 % of FTP
4. Repeat 5 times
1. Zone 5
1 min @ 120 % of FTP
110-115 rpm
2. Easy
1 min @ 55 % of FTP
5. Active
10 min @ 75 % of FTP
90-95 rpm
6. Cool Down
10 min @ 40 % of FTP
Week 2
1. Ramp up in 4 steps
-
3 min @ 50 % of FTP
-
3 min @ 55 % of FTP
-
3 min @ 60 % of FTP
-
3 min @ 65 % of FTP
2. Repeat 8 times
-
110 cadence
40 sec @ 125-150 % of FTP
110-120 rpm -
Easy
40 sec @ 40-50 % of FTP
3. Recovery
3 min @ 50 % of FTP
4. Repeat 8 times
-
110 cadence
40 sec @ 125-150 % of FTP
110-120 rpm -
Easy
40 sec @ 40-50 % of FTP
5. Recovery
3 min @ 50 % of FTP
6. Repeat 8 times
-
110 cadence
40 sec @ 125-150 % of FTP
110-120 rpm -
Easy
40 sec @ 40-50 % of FTP
7. Recovery
3 min @ 50 % of FTP
8. Ramp down in 5 steps
-
3 min @ 75 % of FTP
-
3 min @ 70 % of FTP
-
3 min @ 65 % of FTP
-
3 min @ 60 % of FTP
-
3 min @ 55 % of FTP
Week 3
1. Zone 1 and 2
1:20:00 @ 60-75 % of Threshold Heart Rate
2. Repeat 8 times
-
Hard
30 sec @ 110 % of Threshold Heart Rate
-
Easy
1:30 @ 55 % of Threshold Heart Rate
3. Cool Down
40 min @ 60-75 % of Threshold Heart Rate