June 3, 2020

Another two workouts to supplement your outdoor rides.  This week, the 45-minute workout incorporates Anaerobic Capacity intervals.  These are hard efforts that are at the high end of your power curve (just below a sprint).  While we might rarely tap into this type of power in most of our events or races, it is still important to train all power zones to become an overall stronger cyclist.

If you do the 45-minute workout outside, even though the intervals are relatively short (1-3 minutes), make sure you are on a safe stretch of road without any intersections.  Also, remember to maintain your form, and try not to swerve as you become fatigued.

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 2.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "20 Sum Wk2 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 3, 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 - 13:00,  16:00 - 19:00  &  22:00 - 25:00

VO2 Max Intervals

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

30:00 - 31:00,  35:00 - 36:00  &  40:00 - 41:00

Anaerobic Capacity Intervals

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

41:00 - 45:00

Cool Down

June 3, 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

  • 4:00 (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)

  • 2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​

44:00 - 1:24:00

Endurance Interval

6x

  • 6:10 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

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

1:24:00 to 1:30:00

Cool Down

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