ONLINE Cycling session with TCtriathlon at ONELAP 🇹🇭


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ONLINE Cycling with TCtriathlon at ONELAP 🇹🇭

➡️ Every Thursday at 7 pm /

➡️ Train by FTP % /

➡️ All level of riders are welcomed /

✅ปั่นจักรยาน แบบ Indoor & Online กับ Onelap Thailand ฟรี 1 เดือน
✅FREE Online Coaching Session โดย IRONMAN U & TrainingPeaks Power Certified Coach ทุกพฤหัส 1 ทุ่ม ตรง
✅FREE 1 month access to Onelap Indoor #Cycling
✅FREE Online Coaching by IRONMAN U & TrainingPeaks Power Certified CoachSession , Thu 7 pm (🇹🇭 Local Time)

****Add LINE ID: @TCtriathlon เพื่อรับ Promo Code ปั่น FREE 1 เดือน

✅FREE 1 month access to Onelap Indoor #Cycling
✅FREE Online Coaching by IRONMAN U & TrainingPeaks Power Certified CoachSession , Thu 7 pm (🇹🇭 Local Time)

****Add LINE ID: @TCtriathlon for Promo Code FREE 1 month access

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Session 1 : Endurance ****

Warm 15 min , Cadence 90-95 rpm , 50-55% FTP

Pyramid set
7 min @ 55-60 % FTP , Cadence 85-90 rpm
7 min @ 60-65 % FTP , Cadence 85-90 rpm
7 min @ 65-70 % FTP , Cadence 85-90 rpm
7 min @ 60-65 % FTP , Cadence 85-90 rpm
7 min @ 55-60 % FTP , Cadence 85-90 rpm

Cool down 10 min

Session 2 : Strength Endurance ****

Warm 15 min , Cadence 90-95 rpm , 50-55% FTP
5’ @ 70% FTP cad 60-65 rpm + 2’ @ 50% cad 90 rpm
4’ @ 75% FTP cad 60-65 rpm + 3’ @ 50% cad 90 rpm
3’ @ 80% FTP cad 60-65 rpm + 4’ @ 50% cad 90 rpm
4’ @ 75% FTP cad 60-65 rpm + 3’ @ 50% cad 90 rpm
5’ @ 70% FTP cad 60-65 rpm + 2’ @ 50% cad 90 rpm
Cool down 10 min

Session 3 :Cadence & FTP boost****

Warm 10 min , Cadence 90-95 rpm , 50-55% FTP
5 x (1’ cad @ 90-99 rpm + 1’ cad @ 100-110 rpm + 2’ easy @ 50-55% FTP)
4 x (2 min @ 120-130% FTP + 3 min easy )
Cool down 10 min

Session 4 : Intro to 3 DP (Dimensions of Power) ****

Warm 10 min , Cadence 90-95 rpm , 50-55% FTP
4 x (30 seconds Max Watt + 2 min 50-55% FTP) : Neuromuscular & Anaerobic Power
15 min Cadence 80-90 rpm , 60-65% FTP
2 x (5 min @ 110-115 % FTP + 5 min 50-55% FTP) : Max Aerobic Power
Cool down 5 min

Session 5 : Under & Over ****

Warm 10 min , Cadence 90-95 rpm , 50-55% FTP
5 x (30” high cadence 100-110 rpm + 30” easy )
2 sets of
6’@ 85-90 % FTP + 4’ 50-55% FTP
6’@ 100-105 % FTP + 4’ 50-55% FTP
Cool down 5 min

Session 6 : Ramp it up ****

Warm 15 min , AVG Cadence 90-95 rpm , 50-55% FTP
5 x (30” L leg + 30” R leg)
2 x
2 min @ 60-65% FTP , AVG Cadence 85-90 rpm
2 min @ 66-70% FTP , AVG Cadence 85-90 rpm
2 min @ 71-75% FTP , AVG Cadence 85-90 rpm
2 min @ 100-105% FTP , AVG Cadence 85-90 rpm
2 min @ 105-110 % FTP , AVG Cadence 85-90 rpm
5 min @ 55-60% FTP
Cool down 10 min

Session 7 : Cadence Drill & Hill Repeats ****

Warm up
10 min , Cadence 90-95 rpm , 50-55% FTP

Cadence drill :
3 x (1’ @ 90 rpm + 1’ @ 100 rpm + 1’ @ 110 rpm + 2 min easy)

Main set
• 5 min @ 60-70% FTP ,Cadence 85-90 rpm
• 4x
- 3’ big gear & low cadence 60-70 rpm , FTP 70-80% + 2’ easy • 5 min @ 60-70% FTP ,Cadence 85-90 rpm

Cool down
• 5 min , 50-55% FTP, Cadence 90-95 rpm

Session 8 : Endurance & FTP Builder , Total 1.05 hr

Warm up
5 min , Cadence 90-95 rpm , 50-55% FTP
5 min , Cadence 90-95 rpm , 55-60% FTP

Drill
Cadence drill : 2 x (1’ @ 100 rpm + 1’ @ 110 rpm + 3 min easy)

Main set
5 min @ 65-70% FTP ,Cadence 85-90 rpm

3 x
3 min @ 90% FTP ,Cadence 85-90 rpm + 2 min easy
2 min @ 95% FTP ,Cadence 85-90 rpm + 3 min easy
5 min , Cadence 85-90 rpm , 60-65% FTP

Cool down
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 9 : Endurance & Max Power , Total 1.00 hr

Warm up
5 min , Cadence 90-95 rpm , 50-55% FTP
5 min , Cadence 90-95 rpm , 55-60% FTP

Drill
Single leg drill : 4 x (1’ L side @ 80-90 rpm + 1’ R side @ 80-90 rpm + 30” both leg @ 80-90 rpm)

Main set
5 min @ 60-65 % FTP ,Cadence 85-90 rpm
5 x (30” @ 110-120 % FTP + 1.30’ easy)
5 min @ 60-65 % FTP, Cadence 85-90 rpm
5 x (30” @ 120-130 % FTP + 1.30’ easy)

Cool down
10 min , 50-55% FTP, Cadence 80-85 rpm

Session 10 : Endurance & Threshold, Total 1.00 hr

Warm up & Cadence Drill
5 min , Cadence 90 rpm , 50-55% FTP
5 min , Cadence 95 rpm , 55-60% FTP
5 min , Cadence 100 rpm , 55-60% FTP

Main set
2 sets of
12 min @ 60-65 % FTP ,Cadence 85-90 rpm
3 min @ 90-95 % FTP, Cadence 85-90 rpm
3 min @ 100-105 % FTP, Cadence 85-90 rpm
2 min easy & recovery

Cool down
10 min , 50-55% FTP, Cadence 80-85 rpm

Session 11 : ATTACK like a PRO, Total 1.00 hr

Warm up 8 min
4 min , Cadence 90 rpm , 50-55% FTP
4 min , Cadence 95 rpm , 55-60% FTP

Cadence Drill 7 min
4 x (0.30 min, Cadence 100-110 rpm + 0.30 min easy)
3 x (0.40 min, Cadence 110-120 rpm + 0.20 min easy)

Main set 35 min
2 min @ 60-65% FTP
3 min @ 65-70% FTP
5 x
1 min @ 100-110% FTP , Cadence 90 rpm + 1 min easy
0.30 min @ 110-120% FTP, Cadence 90 rpm + 1.30 min easy
0.15 min @ 200% FTP, Cadence 90 rpm + 2.45 min easy/ 50-60% FTP

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 12 : What is INTERVAL ? , Total 1.00 hr

Warm up 5 min
5 min , Cadence 80-90 rpm , 50-55% FTP

Cadence Drill 15 min
5 x
1 min @ Cad 95-100 rpm , 60-65% FTP
0.30 min easy
1 min @ Cad 95-100 rpm, 65-70% FTP
0.30 min easy

Main set 35 min
4 min Cadence 80-90 rpm ,60-70% FTP
4 min Cadence 80-90 rpm ,70-80% FTP

Short : 0.30 min, RPE 10 , FTP 120% + 1.30 min easy
Medium : 1.30 min, RPE 8, FTP 110% + 1.30 min easy
Long : 3 min , RPE 7-8 , FTP 90-100% + 2 min easy
Tempo : 12 min , RPE 7 , FTP 80-90% + 5 min easy

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 13 :Suffer is an OPTION, Total 1.00 hr

Warm up & Cadence Drill 15 min
5 min , Cadence 80-90 rpm , 50-55% FTP
5 min , Cadence 90-95 rpm , 55-60% FTP
5 min , Cadence 95-100 rpm , 60-65% FTP

Main set 40 min (4 x 10 min)
Set 1 & 3 :
7 min @ 70% FTP, cad 85-90 rpm
3 min @ 90% FTP cad 60-65 rpm

Set 2 & 4 :
2 x
1 min 50-55% FTP , Cadence 90-95 rpm
3 min 120 % FTP , Cadence 85-90 rpm
1 min 50-55% FTP , Cadence 90-95 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 14 : Why do you ride? , Total 1.00 hr

Warm up & Cadence Drill 15 min
3 min , Cadence 80-90 rpm , 50-55% FTP
2 x
L side 2 min , Cadence 95-100 rpm + 1 min easy both leg
R side 2 min , Cadence 95-100 rpm + 1 min easy both leg

Main set 40 min (Strength Endurance + Neuromuscular Power)
5 min @ 60-70% FTP, cad 85-90 rpm
5 x (0.30 min @ 140% FTP, cad 85-90 rpm + 1.30 min easy)
7 min @ 80% FTP, cad 85-90 rpm + 3 min easy 50-55% FTP
4 x (1 min @ 130% FTP, cad 85-90 rpm + 1.30 min easy)
5 min @ 60-70% FTP, cad 85-90 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 15 : Do you know your threshold? Total 1.00 hr

Warm up & Cadence Drill 15 min
5 min @ 55% FTP Cadence 75-80 rpm
5 min @ 60% FTP Cadence 80-85 rpm
5 min @ 65% FTP Cadence 85-90 rpm

Main set 40 min (Endurance + Threshold)
2 sets of
5 min @ 70% FTP , Cadence 90-95 rpm
5 min @ 75% FTP , Cadence 90-95 rpm
3 min @ 95-100% FTP + 1 min easy
4 min @ 90-95% FTP + 2 min easy

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 16 : Hill & Will Power , Total 1.00 hr

Warm up & Cadence Drill 15 min
5 min @ 50% FTP Cadence 75-80 rpm
5x 1 min @ 50-55% FTP Cadence 80-90 rpm + 1 min @ 50-55% FTP Cadence 100-110 rpm

Main set 40 min (Strength Endurance + Tempo)
2x
3 min Big gear @ 60-65% FTP , Cadence 65-70 rpm +2 min Easy ,Cadence 85-90 rpm
2 min Big gear @ 65-70% FTP , Cadence 60-65 rpm + 3 min Easy ,Cadence 85-90 rpm
7 min @ 80-85% ,Cadence 85-90 rpm + 3 min Easy ,Cadence 85-90 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 17 : Let’s do a Mini Race , Total 1.00 hr

Warm up & Cadence Drill 15 min
5 min @ 50% FTP Cadence 75-80 rpm
4 x
1 min @ 50-55% FTP Cadence 80-90 rpm
1 min @ 50-55% FTP Cadence 100-110 rpm
0.30 min @ 50-55% FTP Cadence 110-120 rpm

Main set 40 min (Endurance + Tempo)
2 x
5 min 65-70% FTP cadence 85-90 rpm
5 min 70-75% FTP cadence 85-90 rpm
8 min 75-80% FTP cadence 85-90 rpm ( 2nd set @ 80-85% FTP)
2 min easy

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 18 :RED & BLUE Ride Total 1.00 hr

Warm up & Cadence Drill 15 min
5 min @ 50% FTP Cadence 75-80 rpm
2 x
1’ L side 80-90 rpm + 1’ L side 90-100 rpm
1’ R side 80-90 rpm + 1’ R side 80-90 rpm
2 min easy

Main set 40 min (Endurance + Max Power)

5’ @ 65-70% FTP Cadence 80-85 rpm

2 x
4’ @ 60-65 % FTP , Cad 80-85 rpm + 1’ @ 100-110 % FTP, Cad 85-90 rpm
3’ @ 60-65 % FTP, Cad 80-85 rpm + 2’ @ 90-100 % FTP, Cad 85-90 rpm
2.30’ @ 60-65 % FTP, Cad 80-85 rpm + 2.30’ @ 80-90% FTP Cadence 85-90 rpm

5’ @ 60-65 % FTP Cadence 80-85 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 19 : Endurance & Sprint Total 1.00 hr

Warm up & Cadence Drill 10 min
3 min @ 45% FTP Cadence 75-80 rpm
3 min @ 50% FTP Cadence 85-90 rpm
3 min @ 55% FTP Cadence 90-95 rpm
1 min @ 55% FTP Cadence 95-100 rpm

Main set 45 min (Endurance +Sprint)

5 min @ 65-70% FTP Cadence 80-85 rpm

5 x
3 min @ 70 % FTP Cadence 80-85 rpm
0.30 min Max Power & Cadence
3 min @75 % FTP Cadence 80-85 rpm
0.30 min Max Power & Cadence

5 min @ 60-65 % FTP Cadence 80-85 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 20 : Play with your system Total 1.00 hr

Warm up & Cadence Drill 10 min
2 x
2 min @ 45% FTP Cadence 75-80 rpm
2 min @ 50% FTP Cadence 85-90 rpm
1 min @ 55% FTP Cadence 95-100 rpm

Main set 45 min (Endurance +Sprint)

5 min @ 65-70% FTP Cadence 80-85 rpm

4 x
0.10 min Max Power + 1.50 min Easy
0.30 min @ 130% FTP + 1.30 min Easy
3 min @ 110% FTP + 3 min Easy

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 21 : Stress , Progress , Adapt / Total 1.00 hr

Warm up & Cadence Drill 15 min

3 x
1.30 min @ 45% FTP Cadence 80 rpm
1.30 min @ 50% FTP Cadence 85 rpm
1.30 min @ 55% FTP Cadence 90-100 rpm
0.30 min @ 55% FTP Cadence 100-110 rpm

Main set 40 min (Endurance + Threshold)

5 min @60-65% FTP , Cadence 85-90 rpm

6 min @ 65-70% FTP , Cadence 85-90 rpm
6 min @ 70-75% FTP , Cadence 85-90 rpm
6 min @ 90-95% FTP , Cadence 85-90 rpm
6 min @ 70-75% FTP , Cadence 85-90 rpm
6 min @ 65-70% FTP , Cadence 85-90 rpm

5 min @ 60-65% FTP , Cadence 85-90 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 22 : There is NO SECRET / Total 1.00 hr

Warm up & Cadence Drill 15 min

2 x
2.30 min @ 45% FTP Cadence 80 rpm
2.30 min @ 50% FTP Cadence 85 rpm
1.30 min @ 55% FTP Cadence 90-100 rpm
1 min @ 55% FTP Cadence 100-110 rpm

Main set 40 min (Strength Endurance + Threshold)

5 min @60-65% FTP , Cadence 85-90 rpm
2 x
3 min @ 70% FTP , Cadence 70-75 rpm
3 min @ 70% FTP , Cadence 65-70 rpm
3 min @ 90% FTP , Cadence 55-60 rpm
3 min @ 70% FTP , Cadence 85-90 rpm
3 min @ 65% FTP , Cadence 85-90 rpm

5 min @ 60-65% FTP , Cadence 85-90 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

Session 23 : RED OR BLACK / Total 1.00 hr

Warm up & Cadence Drill 15 min
5 min @ 45-50% FTP, Cadence 80-85 rpm
2 x
2 min @ 50% FTP Cadence 80-85 rpm
2 min @ 55% FTP Cadence 85-90 rpm
1 min @ 60% FTP Cadence 90-100 rpm

Main set 40 min (Endurance + Interval )
2 x
3 min @ 70-75% FTP , Cadence 85-90 rpm
3 min @ 90-95% FTP , Cadence 85-90 rpm
4 min @ 50-55% FTP , Cadence 85-90 rpm
6 min @ 90-95% FTP , Cadence 85-90 rpm
4 min @ 50-55% FTP , Cadence 85-90 rpm

Cool down 5 min
5 min , 50-55% FTP, Cadence 80-85 rpm

SESSION 24 : I’M HERE TO TRAIN / Total 1.00 hr

Warm up & Cadence Drill 15 min
• 5 min @ 45-50% FTP, Cadence 80-85 rpm 2x
• 3 min @ 50% FTP Cadence 85-90 rpm
• 2 min @ 55% FTP Cadence 90-95 rpm

Main set 40 min (Endurance /Easy Speed/ Max Power )
•4x
5 min @ 60-70% FTP , Cadence 85-90 rpm
3 min @ 75-80% FTP , Cadence 85-90 rpm
2 min @ 100-110% FTP , Cadence 85-90 rpm

Cool down 5 min
• 5 min , 50-55% FTP, Cadence 80-85 rpm




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TC Triathlon

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