USE POWER AND HEART RATE LEVEL SHEET
45 mins Zone 2 Cadence 90-100
Gradual progression to level 5:

2 mins Zone 3
2 mins Sweetspot
1 min Zone 4
1 min Zone 5
2 mins Zone 1
2 mins Zone 2 include 3 x 6s maximal sprints
5 mins Zone 1 Cool Down

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@ 95rpm
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


Use this link to gain more information on the test protocol and what to do with the zone post test;

https://wattbike.com/uk/the-20-minute-threshold-test

Want to know how to apply the zones click here

http://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

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).

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 sufficiently 10-20mins
complete 2 x 15 mins in z3 tempo however on the 5th min complete a 10 sec surge into zone 5then back to z3.
ensure 5 mins recovery in-between sets and a steady z2 loop home.

Warm up in Z2 for 10-mins and find a flattish loop of around 1hour. Complete the hour at lower end of Threshold (75%) but every 5th minute of the hour do a 20second burst at max then back to threshold. Cool down for 5mins afterwards.

Over and Unders 95%  / 105%
Warm up - 10 mins slowly increasing heart rate and 3 x 10 second sprints up until 8 mins then 2 mins recovery.

Main set - 2 x 16 min efforts
First 16 mins effort

Blocks of 2 mins first 2 mins should be at 95% HR then the next 105% HR and repeat up until 16 mins is up so 8 efforts
8 mins recovery
Second 16 min effort exactly the same.
Cool down and spin out.
Stretch