January 28, 2021

Week 3 of the 12-week Power Session.

Each week, the intervals within these workouts will build in intensity or duration (or both).  If you continue to incorporate these workouts into your training, the progression from week to week should be manageable.  This gradual increase in workload will ultimately lead to gains on the bike.

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 3.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk3 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

January 28, 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 - 19:00,  23:00 - 27:00  &  31:00 - 35:00

Threshold Intervals

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

39:00 - 47:00  &  51:00 - 59:00

Sweet Spot Intervals

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

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

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

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

59:00 - 1:03:00

Cool Down

January 28, 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

Over / Under Sweet Spot Interval

6x

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

  • 1:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

​​

33:00 - 1:03:00

Tempo Interval

4x

  • 7:00 (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)​​​​​

​​​​

​​

1:09:00 - 1:21:00

Over / Under Sweet Spot Interval

6x

  • 1:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​​​​

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

1:21:00 - 1:27:00

Cool Down

January 28, 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

2x

  • 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)

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

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

2x

  • 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)

  • 6:00 (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

© 2019 by Ascend Multisport, LLC

Proudly created with Wix.com