The Way Out


Use: Individual use only (see pricing for gyms & studios)
Type: Base training
Duration: 60 minutes
What it's about: Sweet-spot training for maximum fitness gains with minimum recovery.
Featured races:

OVERVIEW

You gotta get out of here. This life in Couchlandria is simply too comfortable. So we've enlisted epic endurance cyclist Michael Cotty of The Col Collective to take you on a journey - or an escape, rather - from the comforts of idyllic village life back into Sufferlandria.

Winding through the alps of France and Italy, and tackling some of the most famous mountains in the area - including the Col de L'Iseran and Monte Zoncolan - you'll spend an hour working hard - but not too hard, as you head back to the motherland.

THE WORKOUT

Designed by Coach Sir Neal Henderson of BMC Racing and Apex Coaching, The Way Out is a 'sweet spot' workout that gives you an hour of efforts just below threshold and at a series of different cadences. Says Coach Neal, "The benefit of training just below FTP is that you can accumulate a fair amount of time there with minimal rest required. The recovery from the workout will be more rapid compared to above threshold intensity workouts and we find that there are great improvements in lactate clearance that occur from training just below threshold...even more so than when training above it."

BREAKDOWN

  • 5:30 – Warm-up
  • 5:00 - Climb 1: Col d'Allos
  • 1:00 - Recovery
  • 1:00 - Climb 2: Col des Champs
  • 1:30 - Recovery
  • 6:00 - Climb 3: Col de la Cayolle
  • 1:00 - Recovery
  • 9:00 - Climb 4: Cormet de Roselend
  • 1:30 - Recovery
  • 10:00 - Climb 5: Col de L'Iseran
  • 1:00 - Recovery
  • 8:00 - Climb 6: Col de Nivolet
  • 1:00 - Recovery
  • 4:00 - Climb 7: Monte Zoncolan
  • 1:00 - Recovery
  • 2:00 - Climb 8: Colle delle Finestre
  • 2:30 - Cool down

Soundtrack

  • Golden Age - Valaska
  • PG Sex Scene - Balloon Ride Fantasy
  • Tough - The Christophers -
  • Sharks and Ghosts - The Soldier Story
  • Roll the Dice - Trenchtown
  • Run - Trenchtown
  • Add Vice - Ex-Norwegian
  • Wisdom - The Christophers
  • One Million Pieces - Kady Z
  • Feelin' Alright - Bogan Via
  • Movement Revolution - Cranston Foundation
  • Sick Soul Summertime - Whisky N'Rye
  • After All I've Done - Always the Alibi
  • Orbs - Todd Ruzicka
  • Deletion - Sheldon Dearn
  • We Were Brothers - Bears and Company
  • Con Te - Leo Pari
  • Route 66 - The Doughboys

Sample Video

Sample Images




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