Rapha invites you to join Rapha Cycling Club members for a workout developed by EF Pro Cycling's Head of Performance Peter Schep.

The training plan involves 3 interval blocks:
SET 1 = Intermittent Progressive Warm-Up:
Start really easy 6 min up to 50% FTP, before you go to your specific Warm-Up efforts:
5x (1'Hard+1'Easy)
Meaning that 1 minute ‘Hard’ will go from 65% in the first rep up to 92% FTP in the fifth.

set recovery = 6 min

SET 2 = 3x (2'Seated+1'Standing+2'Easy):
Imagine a short hill, where you need to manage your power for 2 minutes below threshold and stay seated, before you speed up in the final minute around or above FTP and try to complete this part standing on the pedals. Keep in mind that you’ll do 3 repetitions, with a relatively short recovery from only 2 minutes.

set recovery = 6 min

SET 3 = Interval 8x (30""Hard + 60""Easy)
The third set is a very effective interval set with 8 reps from 30 seconds, free to choose seated or standing. Stand up at the start can help a bit to bring the power above your threshold in a short time.
One minute recovery looks longer than it will feel in the end….

Cooling Down = 8 min
Easy spin to calm down and let the blood flow drop back to normal again.

Join us and train like a pro!
#rcc #efprocycling