March 25, 2021

Week 11 of the 12-week Power Session.

Spring is officially here, and so too is the wind.  If you do these workouts outside, you will likely have to turn into the wind at some point during an interval.  When that happens, you will need to shift to maintain the effort, but make sure to shift into a gear that allows you to maintain your cadence.  Try not to have a drastic change in your RPM's.  Higher cadences utilize your aerobic capacity, while lower cadences require more muscular strength.  Both have benefits, but a constant cadence for each interval will allow you to get the most out of the workout.

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 11.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk11 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 25, 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 - 25:00

Over/Under Interval

5x

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

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

33:00 - 53:00

Sweet Spot Interval

4x

  • 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)​​

53:00 - 1:01:00

Cool Down

March 25, 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 - 25:00,  30:00 - 40:00,  45:00 - 55:00,  1:00:00 - 1:10:00  &  1:15:00 - 1:25:00

Sweet Spot Intervals

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

​​

1:25:00 - 1:30:00

Cool Down

March 25, 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 - 45:00

Tempo Interval

2x

  • 5:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 4:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

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

  • 2:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

51:00 - 59:00

Sweet Spot Interval

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

1:05:00 - 1:35:00

Tempo Interval

2x

  • 5:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)​

  • 4:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

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

  • 2:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

  • 1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:41:00 - 1:49:00

Sweet Spot Interval

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

1:49:00 - 1:55:00

Cool Down

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