INFORMATION ONLY - NO RIDE TODAY
This warm up is designed to precede most any workout. The key is to follow the structure of the warm up and do not go above the prescribed watts. At the 20 minute mark you should feel really ready to have a great workout. Some rides have a warm up as part of the designed workout. This is here as only a guide that will help you develop a warm up that works well for most. Tweak it as needed to make it work for you.
Pre-built workout files will include a warm up designed to work well to prep you for the work ahead.
0-3:30 minutes - 80-90 rpm @ 50% of FTP
3:30 to 4:00 - 80 rpm, baby slow. relax the legs, shake them out.
4:00 to 4:30 - 100 rpm at 100-105% of FTP
4:30 to 5:00 - again, baby slow, very easy, relax and stretch the legs.
5:00 to 6:00 - 90 rpm at 85% of FTP
6:00 to 7:00 - 90 rpm move up to 95-100% of FTP
7:00 to 8:00 - 80 rpm at 95-100% of FTP
8:00 to 10:00 - very easy zone 1, 80 rpm or so. Easy recovery.
10:00 to 13:00 - SST - 85-95 rpm at 88-93% of FTP
13:00 to 15:00 - very easy zone 1, recovery, 80-85 rpm.
15:00 to 15:30 - fast pedals - 100-105 rpm at 100% FTP
15:30 to 17:00 - easy recovery, zone 1, slow pedals 80 rpm.
17:00 to 17:30 - fast pedals - 100-105 rpm at 100% FTP
17:30 to 20:00 - easy zone 1, 80-85 rpm, light pedals. Recover before main set.
WU: 10 mins zone 2
MS: 3 x 15 mins @ Sweet Spot (SST) with up to 5 mins easy between each effort. Feel free to do a continuous 45 mins. instead if you are feeling good.
CD: 10 mins.
WU: 10 mins, then 5 mins @ Zone 3 95-105 rpm.
MS: 30 mins @ SST 88-93% FTP , 90-95 rpm. Then 5 mins. easy. Now do 8 x 1 min fast pedaling (105+ rpm), up to 90% FTP, 1 min easy between each effort.
CD: 10 mins.
WU 10 minutes spinning 100-110 rpm.
Then do 4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Watts at 85-90% of FTP.
Cool down 10 mins spinning a very easy gear.
Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.
WU: 10-15 minutes working into your ENDURANCE Zone Z2. Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
Main Set - Build endurance today! Once warmed up, ride in your ENDURANCE Zone Z2 over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the last 60-90 minutes of the ride (after warm-up), complete 3 CRUISE INTERVALS at SST watts (88-93% of FTP) for 12 minutes each, with 4-minute rests between intervals.
CD: 10-15 minutes of easy pedaling in Zone 1.
Join a Zwift or local group ride. Find a group that rides around 2.5 w/kg. Keep a cadence of 90-95 and enjoy!
If no group ride available ride solo and target a tempo pace, 78-82% of FTP. Should be work, but very doable.