August 19, 2020

We're bringing back a 45-minute workout from a few weeks ago, but changing up the order of the intervals.  There are four 5-minute intervals that combine both VO2 Max and Threshold efforts.  Each begins at a high intensity before dropping slightly for the remainder of the interval.  These types of efforts help to train your ability to recover at a higher intensity, just like if you were to attack a hill in a race, or catch up to a break away on a competitive group ride.

If you have extra time for this workout, spend it at the end of the ride to add on to your cool down.

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 13.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Sum Wk13 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 19, 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 - 15:00

VO2 Max / Threshold Interval

  • 1:00 (120% of FTP / Z5 HR / >106% LTHR / 8-9 RPE)

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

19:00 - 24:00

VO2 Max / Threshold Interval

  • 2:00 (115% of FTP / Z5 HR / >106% LTHR / 8-9 RPE)

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

28:00 - 33:00

VO2 Max / Threshold Interval

  • 3:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

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

37:00 - 42:00

VO2 Max / Threshold Interval

  • 4:00 (105% of FTP / Z5 HR / 95%-105%% LTHR / 7-8 RPE)

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

42:00 - 45:00

Cool Down

August 19, 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 - 38:00

Tempo Interval

  • 4:00 (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)​​

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

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

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

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

44:00 - 1:02:00

Endurance Interval

4x

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

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

1:07:00 - 1:25:00

Tempo Interval

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

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

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

  • 4:00 (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)​​

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

1:25:00 to 1:30:00

Cool Down

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