August 12, 2020

After some longer intervals last week, we are back to short, high intensity intervals for this week's 45-minute workout.  We did a few of these 1-minute Anaerobic Capacity intervals a few weeks ago, but now we are increasing the intensity a little bit (and adding a little extra recovery).  The workout ends with ten 30-second VO2 Max intervals.

The 1-minute intervals can be done on a hill, but it might be easier to do the 30-second repeats on a flat stretch of road.

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 Summer - 45-min - Week 12.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Sum Wk12 45min.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

August 12, 2020

45-minutes

0:00 - 10:00

Warmup

  • 5:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

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

10:00 - 11:00,  15:00 - 16:00,  20:00 - 21:00  &  25:00 - 26:00

Anaerobic Capacity Intervals

  • 1:00 (150% of FTP / Z5 HR / >106% LTHR / 9-10 RPE)

31:00 - 40:30

VO2 Max Intervals

10x

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

40:30 - 45:00

Cool Down

August 12, 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 - 35:00

Tempo Interval

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

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

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

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

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​

40:00 - 1:04:00

Tempo Interval

4x

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

  • 2:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

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

1:10:00 - 1:25:00

Tempo Interval

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

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

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

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

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​

1:25:00 to 1:30:00

Cool Down

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