February 25, 2021

Week 7 of the 12-week Power Session.

The first days of nice weather around here have us all thinking about spring.  Those first rides outdoors are much more enjoyable when you're in cycling shape.  I know this winter has been long, and it's not over yet, but stay consistent with your training, and you'll be ready for when you get outside.

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 7.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk7 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 25, 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 - 57:00

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)

57:00 - 1:03:00

Cool Down

February 25, 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 - 27:00,  33:00 - 45:00,  51:00 - 1:03:00  &  1:09:00 - 1:21:00

Sweet Spot Intervals

2x

  • 5:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

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

​​

1:21:00 - 1:27:00

Cool Down

February 25, 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 - 35:00  &  41:00 - 1:01:00

Tempo Intervals

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)​

1:07:00 - 1:47:00

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)

1:47:00 - 1:53:00

Cool Down

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