Training recommendations
51
GB
Recovery work-out
Time(min) Slope rpm Gear Details
3 1 100 lowest relaxed pedalling/high speed
3 1 100 1 heavier relaxed pedalling/high speed
3 1 100 1 heavier relaxed pedalling/high speed
3 1 100 1 heavier relaxed pedalling/high speed
3 1 100 1 heavier relaxed pedalling/high speed
3 1 100 1 heavier relaxed pedalling/high speed
3 1 100 1 lighter relaxed pedalling/high speed
3 1 100 1 lighter relaxed pedalling/high speed
3 1 100 1 lighter relaxed pedalling/high speed
3 1 100 1 lighter relaxed pedalling/high speed
3 1 100 1 lighter relaxed pedalling/high speed
3 1 100 lowest relaxed pedalling/high speed
36
You might want to repeat this again on position 2 in 2 minutes each time and again on position 3
with 1 minute repeaters. For variation you could ride with pedal frequency 80, 90, 110 or 120.
Power work-out
Time(min) Watt rpm Gear Details
3 80 80/90 free warming-up/relaxes pedalling
4 140 100 lowest increase speed
3 180 100 lowest increase speed
2 200 100 lowest increase speed again
1 240 90 lowest increase speed even more
3 80 120 lowest relaxed pedalling
4 180 60 heavy low speed/ remain seated
3 200 70 heavier low speed/ remain seated
2 220 80 heavier low speed/ remain seated
1 260 70 heavier stand on pedals
5 80 80/90 free cooling-down
31
The power used in these kinds of training is easily adapted to the individual demands/skills of the
rider. Do not start on a level that is too high for you and make sure you finish the ride. Only than
will training be effective!!
Hill work-out
Time(min) Slope rpm Gear Details
4 2 80/90 free relaxed pedalling/constant speed
3 3 > 80 free try to keep speed high
1 7 60 53-14 stand on pedals!
5 1 > 100 42-16 high pedal frequency
2 5 > 80 53-15 sit/stand every 30"
2 6 90/100 42-16 remain seated
5 1 110/130 42-16 high pedal frequency
10
1 free free cooling-down
32
