ENDURANCE

Bike Erg - FTP TEST

WARM UP:

10' Easy (RPE 4-5)

Then

60" Sprint (RPE 8-9)

x3 sets, 60" rest b/s

Then

5' Easy (RPE 4-5)

5' at near-Test Pace (RPE 7-8)

5' Easy (RPE 4-5)

Then, start with the

TEST:

20' at the highest average sustainable pace.

The goal is to hold the highest average wattage possible for the full 20'.

Avoid sprinting at the end or starting out too fast.

Ideally, the power output should be steady or slightly increasing.

The strategy could be to split the 20' in 4 blocks of 5' or in 5 blocks of 4', and to decide previously the average of each block (increasing) considering your final goal.
Es. My goal is 250 watt and I decide to split the 20' in 5 blocks. So my Pace will be 4' at 220 watt, 4' at 240 watt, 4' at 250 watt, 4' at 260 watt, 4' at 280 watt.

ACTIVE RECOVERY

Erg Mix

20'-30' High Zone 1/Low Zone 2

WEIGHTLIFTING

Power Clean&Jerk

3 reps touch&go catch&go with 58%kg, every 45”, x4 sets

90” rest

2 reps touch&go catch&go with 62%kg, every 45”, x5 sets

90” rest

1 rep with 66%kg, every 45”, x6 sets

Focus on SPEED and EFFICIENCY!

Rest as needed

For Quality (From Rack)

3 Push Jerk (first rep with 2" stop in dip position, second rep with 2" stop in catch position) with 55%kg

60" rest

3 Split Jerk (first rep with 2" stop in dip position, second rep with 2" stop in catch position) with 55%kg

2' rest

3 Push Jerk (first rep with 2" stop in dip position, second rep with 2" stop in catch position) with 60%kg

60" rest

3 Split Jerk (first rep with 2" stop in dip position, second rep with 2" stop in catch position) with 60%kg

2' rest

2 Push Jerk + 2 Split Jerk with 64%kg

2' rest

1 Push Jerk + 1 Split Jerk with 68%kg

2' rest

1 Push Jerk + 1 Split Jerk with 72%kg

Every rep with RESET, focus on TECHINQUE!

UPPER BODY STRENGTH

5 sets of

5 Weighted Strict Pull ups RPE 7-8

10 double DB Bench Press RPE 7-8

2' rest b/s

In the Pull ups you must have always 2 reps in reserve, so manage well the load.

In the Bench Press we want speed in concentric phase.

You can increase the weight only once and only if you think that it's too low, because we prefer that you use the same weight across all the sets!

GYMNASTIC PUSH ACCESSORY

4 sets of

30" HS Hold (back to the wall)

30" rest

8-12 Strict HSPU Face Wall (you can climb up without the Wall Walk)

90"-2' rest