March 4, 2021

Week 8 of the 12-week Power Session.

As the weather continues to improve, and you start to venture outside, you can replicate these workouts on the road.  However, after a winter of riding indoors where you don't need to be worried about your surroundings, please pay extra attention to not only the drivers on the road, but also the road conditions (sand/salt, ice, potholes, etc.).  Whenever performing any intervals outdoors, always make sure you have a safe stretch of road to complete them at the desired intensity.  Completing a workout is important, but not nearly as important as getting home safely.

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.  Starting with long tempo, and building up to 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 8.fit" with intervals based upon % of FTP  

      • The other file created in Garmin Connect - "21 Pwr Wk8 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 4, 2021

Threshold (Short)

2021 Power - Threshold (Short) - Week 8.

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  &  29:00 - 37:00

Over/Under Intervals

4x

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

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

43:00 - 58:00

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)

58:00 - 1:04:00

Cool Down

March 4, 2021

Threshold (Long)

2021 Power - Threshold (Long) - Week 8.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 - 21:00  &  27:00 - 33:00

Threshold Intervals

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

​​

39:00 - 54:00  &  1:02:00 - 1:17:00

Sweet Spot Intervals

3x

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

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

​​

1:17:00 - 1:25:00

Cool Down

March 4, 2021

Endurance

2021 Power - Endurance - Week 8.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 - 50:00

Endurance Interval

5x

  • 5:30 (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 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)

56:00 - 1:52:00

Endurance Intervals w/ Anaerobic Capacity Spikes

3x

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

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

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

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

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

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

  • 0:30 (130% of FTP / Z5 HR / >106% LTHR / 9 RPE)

  • 0:30 (130% of FTP / Z5 HR / >106% LTHR / 9 RPE)

1:52:00 - 1:58:00

Cool Down