February 18, 2021

Week 6 of the 12-week Power Session.

As we optimistically look forward to the return of events this year, remember that the ultimate goal of your training is to be ready when your event arrives.  Not everyone's goals align on the calendar, so make sure you plan ahead to know when to dial up your training so that you peak at just the right time.  Consistent training will help you improve, but make sure it fits with your plan.  Try not to burn out now if your event isn't until late in the year, but also don't hold back if you're looking forward to the beginning of the summer.  Whenever your event, you can use these workouts (either now, or later) to help you achieve whatever goals you have on the bike this year.

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 6.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk6 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 18, 2021

Threshold (Short)

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

Over/Under Interval

4x

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

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

29:00 - 34:00  &  39:00 - 44:00

Threshold Intervals

  • 5:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

49:00 - 59:00

Sweet Spot Interval

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

59:00 - 1:05:00

Cool Down

February 18, 2021

Threshold (Long)

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 - 20:00  &  25:00 - 30:00

Threshold Intervals

  • 5:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

35:00 - 1:05:00

Tempo Interval

3x

  • 4:00 (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)​​​​​​

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

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

1:11:00 - 1:23:00

Sweet Spot Interval

3x

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

  • 0:30 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

​​

1:23:00 - 1:29:00

Cool Down

February 18, 2021

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 - 45:00

Endurance Interval

3x

  • 7:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

  • 0:30 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

51:00 - 1:11:00

Tempo Interval

4x

  • 4:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

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

1:17:00 - 1:47:00

Endurance Interval

3x

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

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

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

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

1:47:00 - 1:53:00

Cool Down

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