This session is all about getting started. So let your legs spin a bit. It's a nice and easy start into the week, leading to your first FTP-Test on Saturday, which will be the starting point on your journey to a successful preparation for the year.
Try to aim for a cadence of 90 rpm as this will help your muscles to sustain longer sessions later on.
This training session is to prepare for saturdays FTP-Test. It includes mostly easy parts with some short efforts to get your body ready for the hard session on Saturday. IF you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold an conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.
This is the FTP-Test. Please ride as instructed and do ALL OUT at the 5'- and the 20'-section.
If you subtract the 20' Watts with 5% you'll have your actual FTP, subtract 3% from the heart rate and you'll have your FTHR. Depending on your equipment we will use FTP or FTHR for the following weeks to get your training done in the most effective way possible.
Note: I recommend not to do this test while using Zwift, as the 5'- and the 20' section ist really ALL OUT (or use the setting ergometer). For all other workouts you can use Zwift if you want.
Please try the ALL OUT efforts as even as possible, which means don't start to hard and then loose till the interval is finished.
This ride is an easy aerobic ride, spiced up with some sprints to start working on your anaerobic capacity.
Try to aim for a cadence of at least 90 rpm in all other segments but the sprint. During the sprint shift into the right gear to go with a bit more than 100 rpm.
Today is all about FTP-intervals, which are made to make you faster and increase your FTP after a few weeks.
So this session is demanding, but worth every drop of your sweat as it will leap you forward.
This is your first session with Sweet-Spot-Intervals, which means intervals between 88-94% of your FTP. This zone is ideal to train most of your cardiovascular and metabolic system. Please make sure that your spin easy in between the intervals. Always aim for a smooth and high cadence around 90 rpm.
The Sunday will always be your long ride. It should always be nice and easy as it helps to build your basic endurance, maybe the most important factor for a solid preparation phase.