Maximal Power Training #3 40'

Experienced 40 minutes
article rating 4.6/5 45

Duration 40'

Submaximal training will help improve your explosiveness.

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Session exercises
  • 01
    10' Warm-up
  • 02
    5x (30" work; 1' recovery). The workout includes 2 sets of five 30-second work intervals at a high resistance for 60-70 rotations per minute and at a high intensity for about 90% of your max HR.
  • 03
    5' recovery
  • 04
    5x (30" work; 1' recovery). The workout includes 2 sets of five 30-second work intervals at a high resistance for 60-70 rotations per minute and at a high intensity for about 90% of your max HR.
  • 05
    10' recovery

Coach advice

"During submaximal training, you should use a high resistance level and the highest gear ratio possible.

The first few strokes should be difficult, but as time passes, it will feel easier to move your legs.

Your hands should stay on the bottom during this workout, but you can alternate between sitting and standing during sprints.

During recovery intervals, your cadence should be 100 rotations per minute as recovering should not be physically draining"
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