PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
———
MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 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!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.

*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

———
COOL DOWN:
-7:30 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:
-5x (6 minutes @100% FTP + 2 minutes easy).
-Finish the ride with 30 minutes @Z2 @comfortable cadence.
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COOL-DOWN:
-5 minutes easy

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Tempo zone.
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MAIN SET
-Alternating 5 minutes @70% FTP @90 RPM + 1 minute @110% FTP @110+ RPM.
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COOL DOWN:
-6 minutes gradually decreasing.

WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-2x (3 minutes hard to bring your lactate concentration up, then 10 minute over/unders to stabilize it at that level).
-Full recovery between.
———
COOL DOWN:
-7.5 minutes easy.

WARM UP:
10-15 minutes warm up, progressing to Zone 2.
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MAIN SET:
Progressive Endurance Ride
Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
-For the last segment, include a force rep every 5 minutes.
-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!
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COOL DOWN:
-5-10 minutes easy.

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides