September 2011

Training of the month Ergotrainer

Route

CP

Time (min) Cum-Time

Gear

rpm

Details

CP= Critical Power is simply the maximum sustainable power output you can maintain for a given amount of time. The Power/watts you can sustain for 1 minute? For 3, 5 or 15 minutes?

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

-4 -3 -2 -1 -2 0 -2 1 -2 2 -2 3 -2 4 -3 -4

CP300 CP300 CP180 CP120 CP180 CP90 CP180 CP60 CP180 CP30 CP180 CP20 CP180 CP10 CP300 CP300

5 5 6 12 3 12 3 10 3 10 3 10 3 6 5 5

5 10 16 28 31 43 46 56 59 69 72 82 85 91 96 101

Smx19 Smx19 Smx16 Bgx15 Smx17 Bgx15 Smx17 Smx15 Smx17 Bgx15 Smx17 Bgx15 Smx17 Bgx15 Small Small

90 90/95 100 120 100 120 95/100 120 90/100 120 90 120 80/90 100 90

Warm up Warm up 6 times 30" 120+ rpm + 30" 80/90 rpm

Cool down Cool down and stretch!

CatyrightbyStapsport2011

Sm = small ring in front - if you use a triple choose your middle ring x (times) the number of teeth of your back cog. For instance Smx17 is Small front ring and 17 teeth in the back. CP= Critical Power is simply the maximum sustainable power output you can maintain for a given amount of time. The Power/watts you can sustain for 1 minute? For 3, 5 or 15 minutes?
GENERAL INFO Please note that all the workouts on this website are example workouts. We cannot tailor-make these workouts for everyone of you this way. If a workout is hard just go down one slope (position or grade). If it is too easy go up one slope (postion or grade). The most important things in

a workout are the rpm's, gear and to complete the workout. Just remember not completing the workout is like not working out at all!! If you want more information about these workouts or about training or coaching in general, please contact Frank Senders: frank@stapsport.com If a workout is hard just go down one slope (position or grade). If it is too easy go up one slope (postion or grade). The most important things in a workout are the rpm's, gear and to complete the workout. Just remember not completing the workout is like not working out at all!! If you want more information about these workouts or about training or coaching in general, please contact Frank Senders: frank@stapsport.com