February 11, 2021

Week 5 of the 12-week Power Session.

This week's threshold workouts include Over/Under intervals.  These 6-minute blocks include one minute above threshold (110% of FTP) and one minute below (90% of FTP).  These are threshold intervals in that the average power for each interval will equal 100% of your FTP.  These help you to not only push a little harder for those segments above threshold, but also train you to relax at the lower intensity, even if it is much higher than a true recovery effort.

The three workouts included are:

  • THRESHOLD (SHORT) - Approximately 1-hour.  This will include Sweet Spot (sub-threshold), Threshold, and eventually, some VO2 Max intervals.

 

  • THRESHOLD (LONG) - Approximately 90-minutes.  Starting with long tempo, and building up to sustained Sweet Spot and Threshold intervals.

 

  • ENDURANCE - 2-hour workout with some sub-threshold work included with longer, lower-intensity intervals.

 

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 - "2021 Power - Threshold (Short) - Week 5.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk5 T S.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

February 11, 2021

Threshold (Short)

2021 Power - Threshold (Short) - Week 5.

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 - 21:00,  27:00 - 33:00,  39:00 - 45:00  &  51:00 - 57:00

Over/Under Intervals

3x

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

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

57:00 - 1:03:00

Cool Down

February 11, 2021

Threshold (Long)

2021 Power - Threshold (Long) - Week 5.J

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 - 21:00

Over/Under Interval

3x

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

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

27:00 - 37:00

Sweet Spot Interval

  • 10:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

​​

43:00 - 57:00

Tempo Interval

3x

  • 4:10 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

  • 0:30 (120% of FTP / Z5 HR / >106% LTHR / 8-9 RPE)​​​​​​​​​​​​​​

1:02:00 - 1:12:00

Sweet Spot Interval

  • 10:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

​​

1:18:00 - 1:24:00

Over/Under Interval

3x

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

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

1:24:00 - 1:30:00

Cool Down

February 11, 2021

Endurance

2021 Power - Endurance - Week 5.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 - 1:00:00

Endurance Interval

9x

  • 4:30 (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 - 1:51:00

Endurance Interval

9x

  • 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)

1:51:00 - 1:57:00

Cool Down