23–24 January 2027 · Veliky Novgorod
ЗИМНИЕ ВЫХОДНЫЕ ВЕЛОКРОССА · 3ВВ
Два дня ТИПАЦИКЛОКРОССА: Cyclocross, Gravel, Fixed gear, МТБ и беговой кросс. Один день или оба.
Ready workouts for the indoor trainer by FATRACING COACH
Trainer
Download ready-made ones.zwo, upload to Zwift or copy the description in Intervals format.
How to start using Intervals.icu
Category
Sweet spot workouts
Good for the off-season in combination with endurance training. You can start with 8 minutes and increase as you progress. Also change the% of effort and the number of blocks.
Sweet Spot 2x20
-7m 45%-55% 80-90 rpm -7m 55%-65% 80-90 rpm 2x -20m 88-92% 80-95 rpm -5m 50% 80-90 rpm
Category
Training OU (over-under)
Over-under training (training near the FTP level). It is good to enter closer to the season (you can vary both the duration and % relative to FTP).
3x OU 2/2
-3m 45% 80-90 rpm -3m 55% 80-90 rpm -3m 65% 80-90 rpm -3m 75% 80-90 rpm -1m 45% 80-90 rpm -1m 55% 80-90 rpm -1m 65% 80-90 rpm -1m 75% 80-90 rpm -5m 50-60% 80-90 rpm 3x -2m 105% 80-95 rpm -2m 95% 80-95 rpm -6m 50-60% 80-95 rpm 3x -2m 105% 80-95 rpm -2m 95% 80-95 rpm -6m 50-60% 80-95 rpm 3x -2m 105% 80-95 rpm -2m 95% 80-95 rpm -6m 50-60% 80-95 rpm -6m 50-60% 80-95 rpm
Category
HIIT Workouts
HIIT is a short intensive job. Heavy but short work classically looks like 30 sec / 30 sec, 120%/60%. It is easier to tolerate than long high-intensity intervals. Gives a good incentive. You can also vary the duration of both rest and work, or the percentage of effort.
3x10x120+ 30/30
-5m 50% 80-90 rpm -3m 65% 80-90 rpm -3m 60% 80-90 rpm 10x -30s 120-130% 90-110 rpm -30s 40-50% -5m 50-60% 10x -30s 120-130% 90-110 rpm -30s 40-50% -5m 50-60% 10x -30s 120-130% 90-110 rpm -30s 40-50% -10m 50-60%
