December 24, 2020

Wishing you and your family a safe and healthy holiday.

To help you remain active over the holidays, here are another three workouts this 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.

 

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 3.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Hday Wk3 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 24, 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 - 20:00

Threshold / Tempo Interval

  • 1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​

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

23:00 - 28:00

Threshold / Tempo Interval

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

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

31:00 - 36:00

Threshold / Tempo Interval

  • 3:00 (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)

41:00 - 53:00

Sweet Spot Interval

3x

  • 3:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

  • 0:30 (110% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

53:00 - 59:00

Cool Down

December 24, 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

Sweet Spot / Endurance Interval

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

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

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

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

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

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

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39:00 - 59:00

Tempo Interval

4x

  • 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)​​​​

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1:05:00 - 1:23:00

Sweet Spot / Endurance Interval

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

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

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

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

​​​​

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

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

1:23:00 - 1:29:00

Cool Down

December 24, 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 Interval

4x

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

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

41:00 - 59:00

Tempo Interval

3x

  • 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)​​

1:05:00 - 1:25:00

Endurance Interval

4x

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

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

1:31:00 - 1:49:00

Tempo Interval

3x

  • 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)​​

1:49:00 - 1:55:00

Cool Down

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