The aim of this session is to open the legs up without testing and feeling lethargic.
Ride for 60 mins steady endurance.
(Every 10 mins add a 10 secs seated spin out at 120+ RPM)
The whole set should be z2 (55%MHR) maximum heart rate
The plan here is to test the body to see how we have adapted off previous training, and set new zones we aim to test every 6-8 weeks.
20min vigorous warmup -
5 mins @ 90rpm
2mins @ 100rpm
30 secs @ 110rpm
2 mins 30 secs @ 90rpm
6 sec seated sprint
54 secs recovery @ 90rpm (x3)
5mins recovery @ 90rpm
20min watt bike 20 min test!
(take a picture of your results once you have tested these will be your new zones and are important the date you will need is avg watts, avg hr, wpkg. once tested reset threshold values within *settings zones*)
Cool down 20 mins @ z2 roughly 95rpm
All information you require can be found at the link below
Including how to calculate your threshold value of the 20 min test.
This is a really good short but sweet workout to simulate bunch racing. There's no "recovery" so try to catch your breath whilst getting back to an average of zone 3 as quickly as you can after the anaerobic effort.
10-15 minutes at Z1/2.
6x 1 minute repetitions at 110+ rpm with 5 minute recoveries. Aim to stay seated and in zone 2. Control your upper body to prevent bouncing out of the saddle.
Finish off the ride with Z2 for approximately 1-1.25 hour's riding.
Warm-Up: 15 minute warmup with one 3-minute effort at 100% of your FTP watts to shock the system and prepare you for the next hour. Ride easy for 5 minutes and then begin your main set of work.
Main Set: Nail it at 88-95% of FTP for 30 minutes, with 10 bursts (one every 3 minutes!) to 150% of your FTP, holding for 10 seconds and then returning back to 88-95%. After completing the hour, ride easy for 10 minutes at less than 56% of your FTP.
Warm up for 20 min first 5 min keep it light @ z2 then gradually raising your power to upper zone 4 up to the 15 min point, then slowly spin at a fast cadence of over 95rpm for the remaining 5 min at z2 pace.
Main set 2x20s of criss-cross intervals.
2 min @ (94% of FTP)
followed by 1 min @ (110%FTP)
10 min recovery in-between low resistance approx. (56%FTP) fast cadence.
and repeat ONCE MORE.
Cool down 95 rpm for 20 min @ (40%FTP).