Visa dina Watt
Hittade beskrivningen från Trainerroad-passet (Starr):
Description
4x6-minute Over-Under intervals alternating between 2 minutes @ 95% FTP & 1 minute @ 105% FTP with 5-minute recoveries between intervals. Performed outdoors, find a flat stretch or a mild grade no steeper than 6% and spend 2 minutes just below the point where your legs begin to flood, then spend 1 minute slightly above that point such that the acidic buildup causes noticeable yet manageable muscle burn. Alternate between these effort levels without straying far from either at any point during each 6 minutes.
Goals
To develop the ability to handle changes in pace while maintaining a high level of work. The over-segments flood the muscle with metabolic byproducts bringing with them the desire to easy up, don’t. Hold that burn, then back off only slightly during the under-segments in order to “work through the burn” and effectively train your muscles to process the lactate buildup while still doing a lot of work. These intervals will increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself. Try to keep your cadence in the 85-95rpm range whether on flat road or a mild grade.
Description
4x6-minute Over-Under intervals alternating between 2 minutes @ 95% FTP & 1 minute @ 105% FTP with 5-minute recoveries between intervals. Performed outdoors, find a flat stretch or a mild grade no steeper than 6% and spend 2 minutes just below the point where your legs begin to flood, then spend 1 minute slightly above that point such that the acidic buildup causes noticeable yet manageable muscle burn. Alternate between these effort levels without straying far from either at any point during each 6 minutes.
Goals
To develop the ability to handle changes in pace while maintaining a high level of work. The over-segments flood the muscle with metabolic byproducts bringing with them the desire to easy up, don’t. Hold that burn, then back off only slightly during the under-segments in order to “work through the burn” and effectively train your muscles to process the lactate buildup while still doing a lot of work. These intervals will increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself. Try to keep your cadence in the 85-95rpm range whether on flat road or a mild grade.
Senast ändrad:
