March 18, 2021

Week 10 of the 12-week Power Session.

Winter reminded us that it's not over yet here in the Midwest.  Don't let the return of the cold and snow diminish your motivation.  It won't be long now before you can consistently get outside without all those extra layers.  Make sure you're ready for that time by staying consistent with your training.

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 10.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk10 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 18, 2021

Threshold (Short)

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 - 23:00

Threshold Interval

  • 8:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​

27:00 - 35:00

Threshold Interval

  • 6:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

39:00 - 47:00

Threshold Interval

  • 4:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

  • 4:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​

51:00 - 59:00

Threshold Interval

  • 2:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

59:00 - 1:05:00

Cool Down

March 18, 2021

Threshold (Long)

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

Sweet Spot Interval

3x

  • 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)

​​

38:00 - 50:00

Threshold Interval

  • 6:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​​​

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

​​

58:00 - 1:13:00

Sweet Spot Interval

3x

  • 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)

​​

1:13:00 - 1:21:00

Cool Down

March 18, 2021

Endurance

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 - 23:00

Sweet Spot Interval

  • 8:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

29:00 - 53:00

Endurance Interval

4x

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

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

59:00 - 1:07:00

Sweet Spot Interval

  • 8:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:13:00 - 1:37:00

Endurance Interval

4x

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

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

1:43:00 - 1:51:00

Sweet Spot Interval

  • 8:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:51:00 - 1:57:00

Cool Down

© 2019 by Ascend Multisport, LLC

Proudly created with Wix.com