Steady ride however slowly build through your zones towards the end of the ride into 3 maximal sprints to get you in tip top form and not feeling so lethargic.
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 @ 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
Warm up -
Vigorous high rpm build from 90 rpm to 100rpm over the first 5 mins
Recover for 2 mins @ 90 rpm
2 x 10 sec sprints with 20 sec recovery
2 mins recovery @ 90rpm
Main Set - 15 min threshold efforts finishing with a maximal 6 sec sprint.
5 mins recovery @ 90 rpm
15 min threshold efforts finishing with a maximal 6 sec sprint.
Cool down for 15 mins @ 90-95 rpm
Warm up should be a ramp towards ftp and back down to recover increase leg speed throughout and rest final 5 mins in z2 ready for the session.
Main set is 4 mins of 20secs FULL GAS and 10 secs recovery!
10 mins in z2 recovery
and repeat 3 sets!
This is only a 4 minute effort, but you should NEARLY be falling off your bike by the end! One has to be tough as nails mentally to push thru the last 6th, 7th & 8th tabata of each set.
This will test the body truly in anaerobic capacity and working hard to receive oxygen.
A simple sweetspot based session for the turbo. Try and hold the upper end of sweet spot i.e. 92% of threshold.
2 min Hard Efforts Warm up - 20 min British Cycling Leg Speed and Efficiency work out 8 x 2 min race pace efforts in z3-4 with 3 mins recovery spinning the legs at 97+RPM Sprint into the effort out of the seat for 30 secs hold z3 pace for 1 min and sprint 30 secs to finish as you would in a race. 10 mins warm down