April 15, 2020

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 - "2020 Spring - 90-min - Week 4.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Spr Wk4 90min.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 15, 2020

90-minutes

0:00 - 20:00

Warmup

  • 10:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 1:00 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

  • 5:00 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

20:00 - 30:00

Sweet Spot Interval

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

  • 1:00 (95% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

  • 1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

36:00 - 1:06:00

Tempo Interval

5x

  • 5:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:12:00 - 1:24:00

Tempo Interval

3x

  • 2:30 (80% of FTP / Z3 HR / 84%-94% LTHR / 5-6 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 0:30 (80% of FTP / Z3 HR / 84%-94% LTHR / 5-6 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:24:00 to 1:30:00

Cool Down

April 15, 2020

120-minutes

0:00 - 20:00

Warmup

  • 10:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 1:00 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

  • 5:00 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

20:00 - 28:00

Sweet Spot Interval

2x

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

  • 1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

34:00 - 52:00

Tempo Interval

4x

  • 4:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

58:00 - 1:06:00

Sweet Spot Interval

2x

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

  • 1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:12:00 - 1:52:00

Endurance Interval

  • 7:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 6:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 0:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 7:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 6:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 0:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 7:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:52:00 to 2:00:00

Cool Down

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