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** Smart Trainer Users: This workout is best done in level mode. You can switch to erg mode after you've done all the 1minute intervals. **
The Trick is designed to hit your Anaerobic Capacity and improve your ability to sustain big power after repeated all-out efforts. Through repeated maximal 60 second efforts you will fully deplete, and then fully refill, your anaerobic fuel tank. To burn through your entire fuel tank, it needs to be full, which is why this session has long recovery periods between the maximal 60 second efforts. So - while the recovery time might seem a bit much, we're just making sure your body is primed and ready for another truly maximal effort.
During these max efforts you'll alternate between standing and sitting multiple times. This accomplishes two things: One, it ensures you're utilizing all the muscle groups in your legs. Two, it helps teach you how to maintain power output when moving in and out of the saddle (a vital skill when going on the attack)!
Once we fully fry your AC, your reward is a nice steady tempo effort. While you'll still have some fight left in your legs, the goal is not to go into red during this tempo effort - at least not until the final sprint!
This session is not for the faint of heart, or for those with fatigued legs! With large continuous blocks above threshold, and the only “recovery” coming in the form of tempo efforts (but only after massive surges), you need to bring your A game to make it through this one. Actually, bring your A+ game.
With so much time right at or above threshold you really push your ability to efficiently produce aerobic power to its limit - the key to a quality FTP session (when you are fresh). All that time above threshold, those large surges and that inadequate recovery also punishes your AC and MAP harder than other “FTP” sessions.
There Is No Try
The ability to hit a given power target right on the nose is one of the hallmarks of a great rider, and that is exactly what you are being forced to do with this session. Each interval has 4 distinct stair steps, increasing slightly with each step. This requires you to finesse your output multiple times for each effort, to really feel the difference 10 watts makes.
The stair step approach also forces your body into a constant state of “catching up.” Just as your aerobic system settles into the oxygen demands of each effort, you are forced to go harder, which makes you dip back into anaerobic energy systems while your aerobic system catches up. This process constantly forces your anaerobic and aerobic systems to make adjustments. If you're trying to get over a plateau or feel like you're not getting faster this can be exactly what you need.
Unlike other sessions, three of the four sprint efforts come in the first half. This means your legs will be fresh enough so you can go full gas and hit your NM system hard. Not bad for a session that is predominantly focused on building your AC and MAP.