July 29, 2020

This week's 45-minute workout will focus more on effort than power.  There are six 30-second intervals that are meant to be All Out.  Don't look at the power meter, just go.  Give it everything you have, and then recover for 4:30.  Due to the high intensity of these intervals, the warmup has been lengthened to 15 minutes.

Once again, we're tapping into efforts that you would rarely see in a race, but this type of interval will help improve your power and your aerobic fitness.

These intervals can be done on a short hill.  Just make sure you pick a hill that isn't too steep that it forces you to slow down your cadence.

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 is only one .fit file this week

      • Created in TrainingPeaks - "2020 Summer - 45-min - Week 10.fit" with intervals based upon % of FTP  

      • Due to Garmin's outage, a file could not be created in Garmin Connect

        • 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 29, 2020

45-minutes

0:00 - 15:00

Warmup

  • 10:00 - 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)

15:00 - 15:30,  20:00 - 20:30,  25:00 - 25:30,

30:00 - 30:30,  35:00 - 35:30,  40:00 - 40:30

All Out Intervals

  • 0:30 (approx. 200% of FTP / Z5 HR / >106% LTHR / 10 RPE)

40:30 - 45:00

Cool Down

July 29, 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 - 38:00

Tempo Interval

2x

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

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

  • 4:00 (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)​

44:00 - 1:24:00

Endurance Interval

2x

  • 5:40 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

  • 5:40 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

  • 5:40 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

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

1:24:00 to 1:30:00

Cool Down

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