WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-2 minutes @comfy cadence, easy.
———
MAIN SET 1 - FRC Test:
-1 minute FULL GAS.
-There is no trick to pacing here, you literally want to drive yourself to absolute failure over the course of a minute.
-This test shows us how strong your anaerobic metabolic system is.
———
MAIN SET 2 - VO2 Max Test:
-5 minutes FULL GAS.
-Start off hard, but not too hard that you blow up by the end. Aim to steadily increase the wattage over the course of 5 minutes with the last minute being your highest power.
-The goal here is to capture your best 5 minute power to estimate what your power @VO2 Max is, as well as further reduce your anaerobic contribution during the FTP test.
———
MAIN SET 3 - FTP TEST:
-20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-This test shows us how strong your aerobic metabolic system is.
———
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
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MAIN SET:
-2x (5 minutes @93% FTP, 5 minutes @88% FTP @95+ RPM).
-3 minutes easy.
-4x (2.5 minutes @93% FTP, 2.5 minutes @88% FTP @95+ RPM).
------
COOL-DOWN:
-2 minutes easy

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Every 4 minutes perform a Force Rep (10 total)
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-In between force reps, spin easy at endurance zone
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
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MAIN SET:
-Ride for 1 hour @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
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MAIN SET:
-2x20 minutes at Tempo zone. Perform a 30 second ALL OUT burst effort every 3 minutes.
-Rest for 5 minutes between sets.
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COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

WARM-UP:
-15 minutes warm up, progressing to Tempo.
-3 minutes easy.
------
MAIN SET:
-4x (4:30 minutes @MAP (max aerobic power) @85-95 rpm, 5 minutes rest between)
------
COOL-DOWN:
-4 minutes easy

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
------
MAIN SET:
-2x (8 minutes @93% FTP, 2 minutes @88% FTP @95+ RPM).
-3 minutes easy.
-4x (2.5 minutes @93% FTP, 2.5 minutes @88% FTP @95+ RPM).
------
COOL-DOWN:
-2 minutes easy