One-Hour Workout: Raise Your Bike Power Game

The trainer provides the opportunity to to build FTP, watts/kg and overall capacity to perform at your goal distance.

Photo: Nils Nilsen

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike trainer workout comes from coach Sue Sotir of Breakthrough Performance Coaching in Ipswich, Mass. “I live in the Northeast, so trainer rides are necessary, but trainer rides also allow for focused work on the types of sessions needed to build FTP (learn more about FTP here), watts/kg and overall capacity to perform at your goal distance,” says Sotir. “This one-hour session is written to address the goal of raising your bike power game.”

Raise Your Bike Power Game

5 min steady ride to warm up (55-60% FTP)

Main Set
2 x (30 sec right leg focus, 30 sec pedal smoothly, 30 sec left leg focus, 30 sec pedal smoothly)
1 min steady ride (55-60% FTP)
1 min a little harder (65-70% FTP)
1 min even harder (75-80% FTP)
1 min harder (85-90% FTP)
2 min easy
3 x (2 min max one-hour effort [100% FTP], 30 sec easy)
5 x (30 sec HARD!, 30 sec easy)
2 min easy
5 x (4 min sprint race effort [105-108% FTP]/2 min easy)

Cool Down
Pedal easy to finish the hour

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