March 11, 2021

Week 9 of the 12-week Power Session.

We're continuing to build up the duration of these intervals at higher intensities.  For some of you, this will prepare you for upcoming races, including the first time trial of the year.  For others, this will help you get stronger for those early season outdoor rides where there's seemingly a headwind no matter which way you go.  The work may seem challenging, but it makes those races, events, and rides much more enjoyable when you're stronger on the bike.

The three workouts included are:

  • THRESHOLD (SHORT) - Approximately 1-hour.  This will include Sweet Spot (sub-threshold), Threshold, and eventually, some VO2 Max intervals.

 

  • THRESHOLD (LONG) - Approximately 90-minutes.  Sustained Sweet Spot and Threshold intervals.

 

  • ENDURANCE - 2-hour workout with some sub-threshold work included with longer, lower-intensity intervals.

 

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 - "2021 Power - Threshold (Short) - Week 9.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk9 T S.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

March 11, 2021

Threshold (Short)

2021 Power - Threshold (Short) - Week 9.

0:00 - 15:00

Warmup

  • 5:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

15:00 - 27:00

Sweet Spot Interval

3x

  • 3:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​

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

33:00 - 41:00

Over/Under Interval

2x

  • 2:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

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

47:00 - 59:00

Sweet Spot Interval

3x

  • 3:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​

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

59:00 - 1:05:00

Cool Down

March 11, 2021

Threshold (Long)

2021 Power - Threshold (Long) - Week 9.J

0:00 - 15:00

Warmup

  • 10:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

15:00 - 30:00,  38:00 - 53:00  &  1:01:00 - 1:16:00

Sweet Spot Intervals

  • 4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

  • 0:30 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

  • 0:30 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

  • 4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​

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

​​

1:16:00 - 1:24:00

Cool Down

March 11, 2021

Endurance

2021 Power - Endurance - Week 9.JPG

0:00 - 15:00

Warmup

  • 5:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

  • 3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

15:00 - 45:00

Endurance Interval

5x

  • 5:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 0:30 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

51:00 - 1:01:00

Sweet Spot Interval

  • 10:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:07:00 - 1:37:00

Endurance Interval

5x

  • 5:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

  • 0:30 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

1:43:00 - 1:53:00

Sweet Spot Interval

  • 10:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:53:00 - 1:59:00

Cool Down