10 positions handlebar resistance lever

Route Slope Time Cum-Time Gear RPM Details

1 1 3 3 Small 90 Easy warm up, spinning!
2 2 3 6 Smx19 100 Extended warm up
3 3 6 12 Smx19 Alternate 1' 110+ rpm + 1' 80 rpm
4 4 2 14 Free 90
5 3 2 16 Smx17 90/100
6 5 2 18 Free 90
7 3 2 20 Smx17 90/100
8 5 2 22 Free 90
9 3 2 24 Smx17 90/100
10 6 1 25 Free 90
11 3 2 27 Smx17 90/100
12 6 1 28 Free 90
13 3 2 30 Smx17 90/100
14 7 1 31 Free 90
15 3 2 33 Smx17 90/100
16 2 4 37 Smx19 100
17 1 3 40 Small 80/90 Cool down and stretch!
Copyright by Stapsport 2014
BG Big ring in front
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?
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
Training of the month July 2014
Booster, Satori, Blue, Sirius & Speedmatic