August 5, 2020

Over the past few weeks, the 45-minute workout has focused on short high intensity intervals.  This week, we'll go back to longer "Over/Under" intervals that were introduced earlier this summer.  These are 12-minute intervals that include 1 minute "Over" threshold, and 1 minute "Under" threshold.  Throughout these efforts, you are getting the benefit of the intensity at the higher resistance, you are training your recovery during the "Under" minutes, and overall, each 12-minute interval averages an intensity within the threshold range (1st interval = 95% of FTP, 2nd interval = 97.5% of FTP).

This workout might be challenging to do outdoors unless you can find a long/flat stretch of road without intersections.

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 is only one .fit file this week

      • Created in TrainingPeaks - "2020 Summer - 45-min - Week 11.fit" with intervals based upon % of FTP  

      • Due to Garmin's outage, a file could not be created in Garmin Connect

        • 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 5, 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 - 22:00

Over/Under Interval

6x

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

  • 1:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

28:00 - 40:00

Over/Under Interval

6x

  • 1:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

  • 1:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

40:00 - 45:00

Cool Down

August 5, 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

2x

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

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

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

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44:00 - 1:24:00

Endurance Interval

6x

  • 6:10 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​​​

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

1:25:00 to 1:30:00

Cool Down

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