April 1, 2021

Week 12 of the 12-week Power Session.

Hopefully, you have found these past 12 weeks of workouts helpful.  If you remained consistent with your training, you should see some improvement from the beginning of this session to now.  Physical adaptations to training typically take 10-12 weeks before you see noticeable results.  However, remember that there are other variables that impact improvement: rest, sleep, nutrition, and stress.  Life doesn't always allow you to control these things easily, but try to control what you can.  Doing so can help you get one step closer to achieving your goals.

The three workouts included are:

  • THRESHOLD (SHORT) - Approximately 1-hour.  This will include Sweet Spot (sub-threshold), Threshold, and eventually, some VO2 Max intervals.

 

  • THRESHOLD (LONG) - Approximately 90-minutes.  Sustained Sweet Spot and Threshold intervals.

 

  • ENDURANCE - 2-hour workout with some sub-threshold work included with longer, lower-intensity intervals.

 

Workout files are available for download.  Click on the button at the bottom of the workout description to take you to the download page.  Files are available in the following formats:

  • .mrc (ERG mode.  Intervals are based upon power and percentage of FTP)

  • .tng (Time and Grade.  Intervals are setup as timed "hills".  Use your gears to hit the target intensity)

  • .fit (Gamin workout file)

    • There are two files, both of the same workout

      • One created in TrainingPeaks - "2021 Power - Threshold (Short) - Week 12.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk12 T S.fit" with intervals based upon power zones

        • Click HERE for instructions to upload workouts to your Garmin device

  • .zwo (Zwift workout file)

    • Click HERE for instructions to upload workouts to Zwift

April 1, 2021

Threshold (Short)

2021 Power - Threshold (Short) - Week 12

0:00 - 15:00

Warmup

  • 5:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

15:00 - 23:00  &  28:00 - 36:00

Threshold Intervals

  • 4:00 (105% of FTP / Z4 HR / 95%-105%% LTHR / 7-8 RPE)​​​​

  • 4:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

41:00 - 56:00

Sweet Spot Interval

3x

  • 4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 0:30 (120% of FTP / Z5 HR / >106% LTHR / 8-9 RPE)​​

56:00 - 1:02:00

Cool Down

April 1, 2021

Threshold (Long)

2021 Power - Threshold (Long) - Week 12.

0:00 - 15:00

Warmup

  • 10:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

15:00 - 35:00  &  45:00 - 1:05:00

Sweet Spot Intervals

  • 20:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

​​

1:15:00 - 1:24:30

VO2 Max Intervals

10x

  • 0:30 (120% of FTP / Z5 HR / >106% LTHR / 8-9 RPE)

​​

1:24:30 - 1:30:00

Cool Down

April 1, 2021

Endurance

2021 Power - Endurance - Week 12.JPG

0:00 - 15:00

Warmup

  • 5:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

15:00 - 45:00

Endurance Interval

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 3:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

51:00 - 1:01:00

Sweet Spot Interval

  • 10:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:07:00 - 1:37:00

Endurance Interval

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 3:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

  • 5:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

1:43:00 - 1:53:00

Sweet Spot Interval

  • 10:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:53:00 - 1:59:00

Cool Down