Workout : Hill Strength Training

Goal : Working with low cadence and stimulate muscular group with high level of torque.

Description :  During hills, put an important gear (ex :53-52x14 for 4% Hill) and target your intensity to be at the middle of Zone 3.
Choose a small gear to be at 100rpm during the descent.

When : Season preparation and in the case of lack of power 

Profile :

Workout : working in the zone under your Thresold

Goal : Specific training session to increase power thresold

Description :  séries en Zone 4 (Effort duration = Recovery Duration)
ex: 4

When : Objective preparation

Profile :

Workout : Tempo session

Goal : Working at race Intensity with medium Torque.

Description :  work @ Zone 3 with a range of cadence between 70 and 80 rpm (to have sufficient muscular tension). Then pedal with higher cadence during the recovery.

When : 2nd Training Block and during the first race preparation cycle.

Profile :

Range of cadence between 70rpm and 80rpm

Workout : Power Interval (flat terrain and Hills)

Goal : Increase Maximum sustainable Power working at Thresold with high Cadence >100rpm

Description :  Upper Zone 4 Intervals with high cadence (around 100rpm)

When : Objective Preparation

Profile :