February 4, 2021

Week 4 of the 12-week Power Session.

As the intensity of these workouts gradually increases from week to week, make sure to listen to your body.  If you're struggling with a workout that was manageable the week before, or if your heart rate is higher than normal for the given effort, take a rest day, or simply ride easy.  Recovery is just as essential to getting stronger as the workouts themselves.

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 4.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk4 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 4, 2021

Threshold (Short)

2021 Power - Threshold (Short) - 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 - 19:00  &  23:00 - 27:00

Threshold Intervals

  • 4:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​

31:00 - 43:00

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)

49:00 - 53:00  &  57:00 - 1:01:00

Threshold Intervals

  • 4:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​

1:01:00 - 1:05:00

Cool Down

February 4, 2021

Threshold (Long)

2021 Power - Threshold (Long) - Week 4.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 - 25:00,  30:00 - 40:00  &  45:00 - 55:00

Sweet Spot Intervals

  • 4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

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

  • 4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

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

​​

1:01:00 - 1:25:00

Tempo Interval

4x

  • 2:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

​​​​​

  • 2:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​

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

1:25:00 - 1:31:00

Cool Down

February 4, 2021

Endurance

2021 Power - 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 - 35:00

Tempo Interval

2x

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

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

  • 3:30 (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)

41:00 - 1:05:00

Tempo Interval

4x

  • 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)

1:11:00 - 1:51:00

Endurance Interval

5x

  • 6:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

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

1:51:00 - 1:57:00

Cool Down