Build Speed in Slovenia with iFIT Trainer Dani Rowe

Speed is a skill, and you can train it. iFIT Trainer Dani Rowe knows that better than most. A former professional cyclist, World Champion, Olympic medalist, and respected cycling commentator, Dani joins iFIT with elite racing experience and technical coaching. Her new Slovenia Speed Work Series is built to help you become a stronger, faster, and more efficient cyclist.

What’s in the series

Six advanced, 30-minute workouts on the roads of Slovenia: four flat, two climbing. Each one targets a different piece of speed, and they build on each other.

Your effort targets are based on FTP, or functional threshold power. That’s the highest power you can hold for about an hour. Dani also coaches by RPE, or rate of perceived exertion, a 1-to-10 scale of how hard an effort feels.

Speed Endurance, workouts 1 to 3

Being fast for 10 seconds is great. Being fast for a minute or more is what closes gaps, powers attacks, and helps you absorb them. These three workouts train you to hold high power and high speed for longer.

You’ll move from five one-minute efforts, to four two-minute efforts, to four three-minute efforts. Each effort should feel solid at the start and near max by the end. By the final workout, you’ll have stacked 12 minutes of very high-intensity work. Dani coaches you to pace smart, stay smooth, and stay aero.

Explosive, workout 4

Strength leads to power, and power leads to speed. On a climb, you’ll do eight 45-second max efforts, each with two minutes of recovery. Pick a landmark as your finish line, keep your head up, and focus on technique instead of the clock.

PMax, workouts 5 and 6

PMax is power max, your peak power output. Workout 5 starts with 15-second sprints from walking pace, then moves into ramped efforts that finish with a max sprint. Workout 6 shortens the sprints to six seconds, then finishes with ramped efforts into a 10-second max sprint. Both are built to train fast-twitch muscle fibers and show you what full effort feels like, even when your legs are tired.

Learn Dani’s story

Dani shares the path from the road to the Olympics, to the move from track to road cycling, to her racing career and life as a commentator. You’ll get expert coaching and learn the context behind it as you progress. Meet Dani here! 

Ready to ride?

If you know your FTP and you’re ready to go fast, this series is for you. Start the Slovenia Speed Work Series with iFIT Trainer Dani Rowe today.

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