Hard-Start Efforts, 6 x 1 min
Six 1-minute efforts that open with 15 seconds at 160 to 190% of FTP and hold 120 to 130% to the end, attacks with a follow-through.
- Duration
- 57 min
- Effort
- 44
- Level
- Advanced
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 15 s | 130-150% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 45 s | 55-65% FTP65-78% HRmax |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalSprint Jump, open the gap | 15 s | 160-190% FTP85-100% HRmax |
| 4.2 | IntervalAnaerobic Sit and hold the power | 45 s | 120-130% FTP90-100% HRmax |
| 4.3 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Attacks in a race rarely stay at one power. You jump hard to open a gap, then have to hold a high effort to keep it. Each effort here copies that pattern with 15 seconds at 160 to 190% of FTP, followed straight away by 45 seconds at 120 to 130%. Four minutes of easy spinning follow each effort.
The jump empties the fast energy stores, and the 45 seconds that follow have to be ridden on legs that are already filling up. The session trains anaerobic capacity, the ability to hold power after a surge and the feel of a race attack.
It suits experienced riders in the build and peak phases, in particular road and criterium racers. Stand for the jump if you like, then sit and hold the power. If you cannot reach 120% in the second part, the jump was too hard. Progress by adding a seventh and an eighth effort.
Tips
- Make the jump a strong acceleration, not a full sprint.
- Sit down after the jump and find a cadence of 95 to 105 rpm quickly.
- Ride in resistance or slope mode for a natural feel.
Good forRoad raceCriterium
Season phaseBuildPeak