Pre Test Openers. After a 10 - 15 minute warm up in low zone 2, Complete 2 x 3 minutes in Zone 4. Rest for 2 minutes between. Rest of ride easy Zone 2.
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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! Ask me for wattage pacing guidelines.
3 x 7 minutes ON; 7 minutes OFF
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold
3 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
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Pre-Race Hill Climb Openers @ your 60 min FTP Wattage & Heart Rate to get a feel for what that pace feels like and to open up the vascular system. Do these on the bike you'll be racing tomorrow & and on the race course (if possible). Openers: 2 x 3 min ON @ FTP wattage 6 min OFF, then 10 min Zone 2 recovery, then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF. Make sure your bike is working properly especially if you are swapping out training wheels for aero wheels. Exchange carbon brake pads, etc.. Short Hillclimb Geek Tip: Remove water bottle cage(s) and nuts if the expected time is < 20 minutes!
2 x 20 minutes ON (zone 3) 10 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
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Choose your favorite Strava Segment ride to it in Zone 2 [or as easy as possible] and go for your PR. Full Gas as hard as you can.
This is a ONE time maximal effort: aka need to go lay in a ditch afterwards :)