June 17, 2020

This week's 45-minute workout goes back to some longer intervals: "Over/Unders".  These are 12-minute intervals that include 1 minute "Over" threshold, and 1 minute "Under" threshold.  Throughout these efforts, you are getting the benefit of the intensity at the higher resistance, you are training your recovery during the "Under" minutes, and overall, each 12-minute interval averages an intensity within the threshold range (1st interval = 90%, 2nd interval = 95%).

This workout might be challenging to do outdoors unless you can find a long/flat stretch of road without intersections.

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 4.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Sum Wk4 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

June 17, 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 - 22:00

Over/Under Interval

6x

  • 1:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

  • 1:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

28:00 - 40:00

Over/Under Interval

6x

  • 1:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

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

40:00 - 45:00

Cool Down

June 17, 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 Interval

3x

  • 4:00 (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)​​

​​

1:00:00 - 1:25:00

Endurance Interval

5x

  • 4:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​​

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

1:25:00 to 1:30:00

Cool Down

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