VO2Max

DYNAMIC FORCE #8 + intro to SFR

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 20Popularity

About this workout

Dynamic Force (or Forza Dinamica in Italian) is a Zone 5, low cadence workout at 50-60 RPM. Coach Jack calls this "the Secret Weapon" as it is a specific workout reserved for performance-oriented cyclists. It may take a few tries to get used to the technique of Dynamic Force intervals, but once you have it down, you will notice the adaptations right away. In these workouts, YOU ONLY NEED TO DO 50-60rpm during the Z5 efforts; ride the rest at your natural cadence. This workout has two areas of focus: the strong aerobic component of Z5 intervals, and the strength endurance of low RPM. This workout can be difficult, both physically and mentally, as you’ll need to pay close attention to both your pedal stroke and your power output. Coach Jack says you may tire quickly at such a high power output, but what’s most important is that your pedal stroke stays smooth and strong. This workout is especially good for riders in their peak training phase, when they are doing a small amount of riding or polishing off the end of a training plan. It’s like putting the icing on the cake. The last 3 are SFR intervals 1 min @ 55 RPM 1 min @65 RPM 1.5 min @ normal cadence recovery

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Workout structure

  • Warm-Up 3 min @ 40% (40w)
  • 2X
    • Warm-Up 2 min @ 55% (55w)
  • 1 min @ 50% (50w)
  • 2X
    • 30 sec @ 59% (59w)
  • 5 min @ 68% (68w)
  • 5 min @ 63% (63w)
  • 4 min @ 50% (50w)
  • 4X
    • 30 sec @ 120% (120w) 50-60 rpm
    • 1:30 min @ 40% (40w) 50-100 rpm
  • 4X
    • 1:30 min @ 40% (40w) 50-100 rpm
    • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 40% (40w) 50-100 rpm
  • 1:30 min @ 50% (50w) 50-100 rpm
  • Cooldown 1 min @ 120% (120w)
  • 2X
    • 1 min @ 130% (130w)
    • 1:30 min @ 40% (40w)
    • 1 min @ 120% (120w)
  • 1 min @ 130% (130w)
  • 4 min @ 50% (50w)
  • 5 min @ 40% (40w)