This Power Acceleration is a session designed to help improve the ability to produce, change and maintain high and energy efficient force.
[GH] Power Acceleration / Bike Intervals
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Workout Blocks
Bike Power Cadence Intervals_ Accelerations
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It can be done on an indoor cycling bike or Outdoor bike (MTB, Road or hybrid)
Intervals duration: 60s splitted in 30s/20s/10s
Cadence (RPM): 30s Fats/20s Faster/10s Fastest ..(Fast should be slightly above avg long distance rpm range )
if a bike computer is available: 30s (95-105 rpms) / 20s (105-115 rpms) / 10s (115+)
Intensity RPE: 1 (easy) to 7 (highest effort)
Recovery: 90s in between intervals / easy cadence 60
LLT
[gh]_Bike Speed work_Acceleration/Deceleration
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 2 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 3 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 4 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 5 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 6 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 7 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 8 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 9 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 10 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
Cool Down Blocks
Cool Down Block
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GPR
Iced bath
| Set | Time |
|---|---|
| 1 | 10-20 minutes h:m:s |
incorporate 1 minute hot shower every 4 minutes
Alternative:
Iced shower