December 31, 2020

The end of this year seemingly couldn't come fast enough.  For a year that felt like an eternity, it was filled with challenges for so many.  I hope that you and your family and friends made it through safe and healthy.

For those of you looking to burn off the frustrations of this past year, 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 4.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Hday Wk4 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 31, 2020

Power Intervals

2020 Holidays - Power Intervals - Week 4

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 - 25:00,  30:00 - 40:00  &  45:00 - 55:00

Ramp Intervals

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

  • 2:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

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

  • 2:00 (95% of FTP / Z3-Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

55:00 - 59:00

Cool Down

December 31, 2020

Tempo

2020 Holidays - Tempo - Week 4.JPG

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 - 31:00

Tempo Interval

4x

  • 3:30 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

  • 0:30 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​​​

​​

36:00 - 1:00:00

Tempo Interval

4x

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

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

​​​​

​​

1:06:00 - 1:22:00

Tempo Interval

4x

  • 3:30 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

  • 0:30 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:22:00 - 1:27:00

Cool Down

December 31, 2020

Endurance

2020 Holidays - Endurance - Week 4.JPG

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 - 30:00

Tempo Interval

4x

  • 2:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

  • 2:30 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

36:00 - 1:00:00

Endurance Interval

4x

  • 5:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

  • 0:30 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:06:00 - 1:21:00

Tempo Interval

4x

  • 2:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

  • 2:30 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

1:27:00 - 1:51:00

Endurance Interval

4x

  • 5:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

  • 0:30 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:51:00 - 1:57:00

Cool Down