This workout is designed to help athletes work on force, as well as recovery from hard efforts to settle into steady aerobic-based efforts.
For example, mid-race an athlete might need a quick surge to pass another cyclist, or to take off after a tight turn.
The accelerations are designed to help work on the force needed for those types of efforts. More broadly, improving force also helps athletes when they move to sessions designed more specifically for power or muscular endurance.
Warm-up
10 minutes easy 3×30 seconds high cadence sprint, 30 seconds recovery 2 minutes easy
Main Set
10 minutes at 75% of functional threshold power (FTP), or 80–85% of lactate threshold heart rate (LTHR), with a cadence of 85–95 RPM (as you would hold in a race)
5 minutes alternating:
5 seconds acceleration–sprint effort, gearing should be heavy enough that you have something to “bite” into
5 seconds easy soft pedal
2 minutes easy recovery
8 minutes in a big gear (heavy gear, riding at 60–70 RPM), at 75% of FTP, or 80–85% of LTHR
Note: If done on a trainer, be careful with your knees. If you experience any discomfort, complete this set as you would the first 10 minute set.
5 minutes alternating:
5 seconds acceleration–sprint effort, same as above
5 seconds easy soft pedal
10 minutes at 75% of FTP, or 80–85% of LTHR, with a cadence of 85–95 RPM (as you would hold in a race)
Cool-down 5 minute easy spin