May 13, 2020
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:
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.mrc (ERG mode. Intervals are based upon power and percentage of FTP)
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.tng (Time and Grade. Intervals are setup as timed "hills". Use your gears to hit the target intensity)
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.fit (Gamin workout file)
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There are two files, both of the same workout
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One created in TrainingPeaks - "2020 Spring - 90-min - Week 8.fit" with intervals based upon % of FTP
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The other file created in Garmin Connect - "20 Spr Wk8 90min.fit" with intervals based upon power zones
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Click HERE for instructions to upload workouts to your Garmin device
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.zwo (Zwift workout file)
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Click HERE for instructions to upload workouts to Zwift
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May 13, 2020
90-minutes
0:00 - 20:00
Warmup
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10:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)
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3 x 1:00 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)
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5:00 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)
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20:00 - 23:00 & 29:00 - 32:00
VO2 Max Intervals
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3:00 (110% of FTP / Z5 HR / >106% LTHR / 8 RPE)​​
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38:00 - 46:00
Sweet Spot Interval
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2x
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3:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)
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0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​
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52:00 - 1:22:00
Tempo Interval
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3x
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8:30 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)
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1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​
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0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)
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1:22:00 - 1:30:00
Cool Down
May 13, 2020
120-minutes
0:00 - 20:00
Warmup
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10:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)
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3 x 1:00 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)
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5:00 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)
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​​​20:00 - 55:00
Endurance Interval
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4x
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7:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)
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1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​​​​
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0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​​​​​​
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1:01:00 - 1:11:00
Sweet Spot Interval
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2x
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4:30 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)
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0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)
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1:19:00 - 1:54:00
Endurance Interval
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4x
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7:15 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)
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1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)​​​​​​​​
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0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)​​​​​​​​
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1:54:00 to 2:00:00
Cool Down