INTRO / MAIN GOAL

The main objective of this mesocycle is to prepare the musculoskeletal system for the subsequent phases where volume and intensity are increased. The main goals of this training phase are increases in functional strength and muscular endurance.

Strength or Torque intervals, also often referred to as over- or big-gear intervals, are simply performed through sustaining a high power output at a low cadence.

The outcome of this workout should be the amount of torque (Nm) produced in each interval, and not power output (W). Lowering the cadence (selecting a harder gear), increases the force that is applied to the pedals which will increase the torque (Nm).

As a reference, elite male cyclists are producing around 1.5 Nm/kg of body mass during a 4 minute torque interval session. (Women between 0.9 to 1. Nm/kg.

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TIPS

Calibration

If you are using a power meter, we would strongly recommend that you perform a manual calibration before the start of your warm up.

Warm up

Each training session should begin with a good warm up (Included in each workout)

Intervals

These intervals are best performed where you can use a gear you are just able to turn over at a cadence of between 40 - 50 rpm. Focus should be on the complete pedal stroke, keeping your shoulders and hands relaxed during climbs while focusing on a stable pelvis.

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Thank you