July 1, 2020

This week's 45-minute workout will continue to focus on VO2 Max intervals.

Just like last week, the 4-minute intervals can be done on a flat road in a big gear.  The 30-second intervals can be done through short hill repeats.

If you have a little longer than 45 minutes for this workout, use that time at the end to extend your cool down.

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 - "2020 Summer - 45-min - Week 6.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Sum Wk6 45min.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

July 1, 2020

45-minutes

0:00 - 10:00

Warmup

  • 5:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

  • 2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

10:00 - 14:00, 18:00 - 22:00  &  26:00 - 30:00

VO2 Max Intervals

  • 4:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)​

34:00 - 41:30

VO2 Max Intervals

8x

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

41:30 - 45:00

Cool Down

July 1, 2020

90-minutes

0:00 - 20:00

Warmup

  • 10:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 1:00 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

  • 5:00 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

20:00 - 35:00  &  40:00 - 55:00

Tempo Intervals

3x

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

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

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1:00:00 - 1:24:00

Tempo Interval

4x

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

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  • 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)​​​

1:24:00 to 1:30:00

Cool Down

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