December 17, 2020

The holiday season can be a stressful time, especially this year.  Be sure to carve out a little time for your own health and well being.  Staying active at this time of year can give you a positive boost mentally, as well as a launching pad for your fitness into the new year.

Once again, 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.

 

Remember, it's ok to do some intensity right now, but don't overdo it.  There will be plenty of time before your events arrive to ramp up the volume of intensity in your workouts.

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 2.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Hday Wk2 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 17, 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 - 23:00

Threshold / Tempo Interval

2x

  • 2:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​

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

28:00 - 36:00

Sweet Spot Interval

2x

  • 3:40 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

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

41:00 - 49:00

Threshold / Tempo Interval

2x

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

  • 2:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​

49:00 - 54:00

Cool Down

December 17, 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 - 30:00

Sweet Spot / Endurance Interval

3x

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

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

​​

36:00 - 1:00:00

Tempo Interval

  • 5:45 (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)​​​​

  • 5:45 (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)​​​

  • 5:45 (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)​​​

  • 5:45 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

1:06:00 - 1:21:00

Sweet Spot / Endurance Interval

3x

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

​​​​

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

1:21:00 - 1:27:00

Cool Down

December 17, 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 - 35:00

Endurance / Sweet Spot Interval

3x

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

  • 5:40 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

41:00 - 1:01:00  &  1:07:00 - 1:27:00

Endurance Intervals

  • 4:45 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

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

  • 4:45 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

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

  • 4:45 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

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

  • 4:45 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

1:33:00 - 1:53:00

Endurance / Sweet Spot Interval

3x

  • 5:40 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

1:53:00 - 1:59:00

Cool Down

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