We’ve just released two new sessions in the app – ATTACKER and COBBLER. Attacker was designed by our Sports Science Team and edit was put together by our creative genius Sir Francois Guguen who has done an awesome job on the storyline and, as usual, the music.
If you follow me on Strava, you’ll have seen that I tested this workout a few times over the past few months. It’s a tough one (and the earliest versions were even tougher!) – those one minute recoveries are just sooooooo short! But it’s not too hard – it’s one of those that make you uncomfortable but never really break you. It’s a gem of a session and I think you’ll really Tough Love it. Have at it and let me know what you think here!
Being able to finish strong comes from properly pacing your efforts, and preparing to finish strong. This session is all about improving those abilities. For just over 50 minutes, you will perform five different 6-minute long progressive efforts that start just below FTP and finish well above it for the final minute. The real challenge of this workout is the limited 1-minute recovery sections between each effort. You’ll want to savour every second of those short recoveries.
This workout will help improve your FTP and improve your ability to recover while pushing just under your threshold for the first half of each effort. You’ll also learn to manage your pacing and put out power above your threshold after holding steady just below that breakpoint.
“Attacker” is quite similar to “Defender”, though the efforts within each interval are 2-minutes shorter and instead of starting harder and backing off slightly like in “Defender”, the efforts in this session start controlled and keep squeezing harder and harder to the end." Riders with sustained weakness will benefit greatly from this workout, as will anyone looking to push up their FTP.