In Indoor Cycling - 20 Minute FTP with Surges, viewers can join professional cyclists Simon Richardson and Matt Stephens for an intense workout designed to increase functional threshold power (FTP). The 20-minute workout combines short, high-intensity intervals with longer endurance efforts to challenge both the cardiovascular and muscular systems.
The workout begins with a warm-up that gradually increases the heart rate and prepares the body for the upcoming efforts. The warm-up is followed by three intervals of surges, where Richardson and Stephens challenge viewers to push themselves to their limits with short, intense efforts that simulate attacking a group ride or race. These intervals are separated by longer endurance efforts that allow for recovery and the building of endurance.
Throughout the workout, Richardson and Stephens provide coaching cues and motivational tips to help viewers maximize their results. They emphasize the importance of proper form to protect the joints and engage the correct muscles. They also encourage viewers to focus on their breathing and mental state, reminding them that the workout is not just about physical exertion but also mental resilience.
The workout concludes with a cool-down that lowers the heart rate and stretches the muscles that were worked during the ride. Richardson and Stephens encourage viewers to continue to move and stretch throughout the day to maintain mobility and reduce soreness.
Indoor Cycling - 20 Minute FTP with Surges is suitable for all levels of fitness, but viewers should have some experience with indoor cycling and be comfortable with high-intensity efforts. The workout requires a stationary bike or indoor cycling trainer and a heart rate monitor or power meter to track effort and progress.
Overall, Indoor Cycling - 20 Minute FTP with Surges is an excellent choice for anyone looking to improve their cycling fitness in a short amount of time. Richardson and Stephens are knowledgeable and engaging coaches who provide a challenging but achievable workout that will leave viewers feeling accomplished and energized.
