December 10, 2020

2020 has certainly been a challenging year for everyone.  I hope that you and your friends and family have remained safe and healthy.  We're all keeping our fingers crossed that 2021 will bring some normalcy back into our lives.

Many of you had events or races that were rescheduled to next year.  With some additional safety precautions, hopefully those will take place as planned.  While we can't train together for now, I hope that these workouts will provide a little structure to your training routine.

There will be three workouts each week:

  • POWER INTERVALS - Shorter, high-intensity workout to help maintain and build power.

  • TEMPO - Longer, sustained intervals to improve your aerobic conditioning.

  • ENDURANCE - 2-hour workout at a low to moderate intensity.

 

At this time of year, it is beneficial to incorporate some intensity, but don't make that the sole focus of your training.  There will be plenty of time before those events arrive to ramp up the volume of intensity in your workouts.

 

For now, mix up your training.  Incorporate workouts that will improve your limiters, whether that's strength or flexibility.  Do these workouts indoors on your trainer, or get outside if you can.  Most of all, have fun.  It's a long winter.  Be creative to find ways to stay motivated.

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 Holidays - Power Intervals - Week 1.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Hday Wk1 Power.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

December 10, 2020

Power Intervals

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 - 19:00,  23:00 - 27:00  &  31:00 - 35:00

Sweet Spot Intervals

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

39:00 - 53:00

Sweet Spot / Endurance Interval

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

  • 2:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

  • 2:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

  • 2:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

53:00 - 1:00:00

Cool Down

December 10, 2020

Tempo

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 - 33:00,  39:00 - 57:00  &  1:03:00 - 1:21:00

Tempo Intervals

  • 4:15 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​

  • 0:20 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​

  • 4:15 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

  • 0:20 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​

  • 4:15 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

  • 0:20 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​

  • 4:15 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

1:21:00 to 1:27:00

Cool Down

December 10, 2020

Endurance

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 - 1:43:00

Endurance & VO2 Max Intervals

5x

  • 12:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

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

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

1:45:00 - 1:57:00

Endurance Interval

  • 12:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

1:57:00 - 2:02:00

Cool Down

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