Piaseczno - Mazovia MTB 1/2 PRO

Extensive endurance

Week 1 Day 6 Sunday A relaxed 90 minutes endurance workout 118 W without any intervals

Worlds Lap 2019 Yorkshire

GPS Workout

4x5' intensive

Week 1 Day 3 Thursday Relaxed training with 4 times a 5 minute interval in the intensive duration zone.
5min 109W, 5min 136W, 5min 118W, 5min 136W, 5min 118W, 5min 136W, 5min 118W, 5min 136W, 5min 109W,

Olsztyn - Bukwałd - Olsztyn

Warszawa okolice Wisły

Iseran - Stage 2, Val-d'Arc - CycleTour

A lightly descending easy short ride down the valley of the Arc river starting at the foot of the Col de I'Iseran in the village of Bonneval-Sur-Arc. Fantastic weather & autum colours. just one short easy hill towards the end where you will descend down to the village of Lanslevillard where you could take on the Col du Mont-Cenis. This ride continues on from T205630 Iseran, Val-d'Isère

3x5' intensive

Week 1 Day 1 Tuesday Relaxed training with 3 times a 5 minute interval in the intensive duration zone. 5min 109W, 5min 136W, 10min 118W, 5min 136W, 10min 118W, 5min 136W, 5min 109W,

FTP Test

Your Functional Threshold Power (FTP) tells you what your maximum power output is for one hour. Because you have to test your FTP regularly, we have designed a FTP test of just 20 minutes. Try to do this test at least once every three months and not more than once a month. In this way you are able to track your improvements and adjust your power zones accordingly. This test is a slope test and the variances in the gradient are just there to provide you a proper resistance. Because of this you can pace yourself and find the right power output by shifting gears. You can choose whatever gears and rpm you want, but we recommend to choose a rpm you're comfortable with and somewhere between 85 and 110 rpm. The test starts with a twenty minute warm up that ticks all the boxes; from easy endurance tempo to sprints. Please keep in mind that you want to have your muscles warmed up, but without the fatigue. After the warm up you're on your own. Just see it as a time trial of which the most important part is to complete the whole 20 minutes. So don't start sprinting of the bat. Dividing the 20 minutes in four parts might make it easier. The first 5 minutes should feel relatively easy. The second 5 minutes should feel a bit uneasy but manageable. The third part hurts and the notion arises that you don't want to do this for an hour. The last part is just pure agony. This power output should remain quite steady and make sure that there's just nothing left in the tank after 20 minutes. As always if you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath please consult a physician first before executing this test.

Olsztyn - Różynka - Olsztyn