VO2Max

SFR #4 - PK

  • Cycling
  • 1h 30mTime
  • 94Stress
  • 0.79Intensity
  • 20Popularity

About this workout

SFR (Salite, Forza, Resistenza in Italian) is a unique strength endurance workout that uses very low cadence (RPM) combined with moderate to high-intensities. Read the directions carefully, as the low cadence is ONLY for the first few Z2 intervals . While this may look like an easy workout from a stress standpoint, don't let it fool you. Low RPM Intervals help build your leg strength in a way that no other workouts can. It's like going up a steep MTB trail while staying in the saddle. It can be tough to keep the pedals turning, but those that can are often the strongest cyclists. Low cadence intervals can put extra pressure on your knees, but Coach Jack has designed the SFR intervals to work in gradual increases. The extra pressure placed on the knees will actually build knee resilience, not tear it down. You should be careful, though, as to not overdo it with this type of interval.Don’t be put off my knee or muscle soreness either. Remember that when you go to the gym, you get a little sore, and then you get stronger. But if you get too sore, you need so much recovery that you won't gain anything apart from unnecessary risks. SFR is similar, in that you might feel a little some soreness at the beginning, but you should get used to it. These intervals should never be painful, and they should be building muscle rather than diminishing it. Coach Jack’s SFR intervals are one his most powerful and effective creations, but be cautious, and start at level 1 to be safe. Work your way up from there, and your knees and legs will become stronger than ever. Best for Indoor While this can be effectively done outside, it is much easier to do inside. Note that if you have a higher than average FTP and your trainer's maximum wattage is around 600 watts you may not be able to do this indoors. This workout should focus on very smooth pedal strokes which is difficult at low RPM. Outdoor you should also have a nice long 5-8% uphill climb with minimal distractions. Our app is especially good for this as it provides proper cadence range targets but Zwo files will also have a low RPM target during the Z2 intervals.

Peter_K

Workout structure

  • Warm-Up 4 min @ 60% (60w)
  • 3 min @ 60% (60w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 120% (120w)
  • 45 sec @ 60% (60w)
  • 1 min @ 60% (60w)
  • 7X
    • 1:30 min @ 120% (120w) 35-45 rpm
    • Rest 2 min @ 60% (60w) 50 rpm
  • 1:30 min @ 120% (120w) 35-45 rpm
  • 2 min @ 60% (60w) 50-100 rpm
  • 5 min @ 65% (65w) 50-100 rpm
  • 2 min @ 71% (71w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 2 min @ 70% (70w) 50-100 rpm
  • 5 min @ 69% (69w) 50-100 rpm
  • 3 min @ 68% (68w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 1 min @ 55% (55w) 50-100 rpm
  • 5 min @ 65% (65w) 50-100 rpm
  • 2 min @ 71% (71w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 2 min @ 70% (70w) 50-100 rpm
  • 3 min @ 60% (60w)
  • Cooldown 5 min @ 60% (60w)