June 24, 2020

This week's 45-minute workout focuses on shorter, higher intensity Anaerobic Capacity intervals.  We incorporated these in a previous week.  These challenging intervals will help to elevate both your power and your VO2 Max.

This workout could be done outside on a hill (the 3-minute interval could be done on a flat road in a big gear).

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 5.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Sum Wk5 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 24, 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 - 10:30  &  12:30 - 13:00

Anaerobic Capacity Intervals

  • 0:30 (150% of FTP / Z5 HR / >106% LTHR / 9-10 RPE)

15:00 - 16:00  &  19:00 - 20:00

Anaerobic Capacity Intervals

  • 1:00 (140% of FTP / Z5 HR / >106% LTHR / 9 RPE)

23:00 - 26:00

VO2 Max Interval

  • 3:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

30:00 - 31:00  &  34:00 - 35:00

Anaerobic Capacity Intervals

  • 1:00 (140% of FTP / Z5 HR / >106% LTHR / 9 RPE)

38:00 - 38:30  &  40:30 - 41:00

Anaerobic Capacity Intervals

  • 0:30 (150% of FTP / Z5 HR / >106% LTHR / 9-10 RPE)

40:00 - 45:00

Cool Down

June 24, 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

3x

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

  • 3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​

​​

43:00 - 1:01:00

Endurance Interval

4x

  • 3:00 (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)​​

1:06:00 - 1:24:00

Tempo Interval

3x

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

  • 3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)​​

​​

1:24:00 to 1:30:00

Cool Down

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