🚴🏻‍♂️🚴🏻‍♀️ FREE !!! 1 Month Indoor Cycling session 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



Buy Me a Coffee at ko-fi.com

✅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

****Add LINE ID: @TCtriathlon เพื่อรับ Promo Code

✅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

OneLap Community FB Group

Download App on ios

Google Play

วิธีการรับรหัส Onelap international
https://youtu.be/OvIMuBtcY6E

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




Buy Me a Coffee at ko-fi.com

banner


TC Triathlon

Subscribe, like and share for more useful articles, photos and videos.