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
Use this link to gain more information on the test protocol and what to do with the zone post test;
Want to know how to apply the zones click here
E2 Aerobic Endurance Used for Aerobic maintenance and endurance training. use zones 1 and 2on a rolling course and stay seated on all small rises.
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.
Ramped intervals with a twist.
Intervals are best replicated on a climb however can be done on an indoor turbo.
Attack the effort with 95% mini 5 sec sprint relax into your stride and hold the 115% pace finish the effort with a 5sec maximal sprint as it were a hill top finish.
Change between seated and standing position throughout but start and finish standing.
Ensure a sufficient ramped warmup to your desire however inc 2x1 min efforts at your hill climb pace
Cool down post session high cadence
Warm up with some high cadence drills and sloly getting into high z3 before recovering for 5 mins before starting these drills.
Best to do on a trainer,
This is a great drill to improve pedalling efficiency.
With one foot clipped into your pedal and the other leg free (either resting on the frame of your trainer or on a box next to the bike),
Shift to an easy gear and pedal for 20 to 30 seconds (or until fatigue).
Repeat with the opposite leg. Start with five repetitions with each leg, increasing the duration of the drill as it becomes easier.
Tip: This drill will feel awkward at first, in part because you will likely have many spots along the course of one revolution where power isn't being produced. These are called dead spots, and are precisely the reason why this drill helps you to pedal in smooth circles.
warm up z2 for 10 mins
5 x 5 min blocks at upper end of sweetspot (high z3) but a very low cadence (forcing strength endurance) (60-70rpm) with 5 mins z1 in-between recovery
ensure a sufficient cool down spin it out
Big gear work coupled with low gear work combined Develops aerobic endurance, strength and ability to produce power at low cadences.
This session may seem simple but remember each interval you are changing 20rpm!
After a sufficient ramped warm up complete 8 mins of work at 80%, 1 min at 100rpm and 1 min at 80rpm and repeat.
5 mins recovery high cadence