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Like to go faster? Your going to love Accelerator. Built as 3 blocks of "mini ramps", Accelerator ask the rider to perform 2-3 minutes at a range of power levels from tempo upwards. Focus on hitting your power target during each step. Things are likely to get tough in the final 2 minutes of each block. Stick with it, you have a full 6 minutes recovery before the next one.
This is a great workout to familiarise yourself with how working at the various power levels feels. It will also help a rider adapt to a pace or power demand that is constantly increasing (such as a progressive hill climb or final few km of a time trial). Cadence should be near constant across the steps at your self selected cadence rate.
Like to go faster? Your going to love Accelerator. Built as 3 blocks of "mini ramps", Accelerator ask the rider to perform 2-3 minutes at a range of power levels from tempo upwards. Focus on hitting your power target during each step. Things are likely to get tough in the final 2 minutes of each block. Stick with it, you have a full 6 minutes recovery before the next one.
This is a great workout to familiarise yourself with how working at the various power levels feels. It will also help a rider adapt to a pace or power demand that is constantly increasing (such as a progressive hill climb or final few km of a time trial). Cadence should be near constant across the steps at your self selected cadence rate.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 162 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Hard | 00:30 | 180 Watts | 6 kcals | |
Warmup - Moderate | 01:00 | 153 Watts | 10 kcals | |
Warmup - Hard | 00:15 | 198 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 216 Watts | 4 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Tempo | 03:00 | 151 Watts | 30 kcals | |
Sweetspot | 02:20 | 169 Watts | 26 kcals | |
Threshold | 02:00 | 187 Watts | 25 kcals | |
Lactate tolerance | 02:00 | 205 Watts | 27 kcals | |
Recovery | 06:00 | 108 Watts | 43 kcals | |
Tempo | 03:00 | 151 Watts | 30 kcals | |
Sweetspot | 02:20 | 169 Watts | 26 kcals | |
Threshold | 02:00 | 187 Watts | 25 kcals | |
Lactate Tolerance | 02:00 | 205 Watts | 27 kcals | |
Recovery | 06:00 | 108 Watts | 43 kcals | |
Tempo | 03:00 | 151 Watts | 30 kcals | |
Sweetspot | 02:20 | 169 Watts | 26 kcals | |
Threshold | 02:00 | 187 Watts | 25 kcals | |
Lactate tolerance | 02:00 | 205 Watts | 27 kcals | |
Empty The Tank! | 01:00 | 225 Watts | 15 kcals | |
Recovery | 04:00 | 99 Watts | 26 kcals | |
Warm down | 05:00 | 108 Watts | 36 kcals |