As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.
This test will set your Functional Threshold Power along with an idea of what your v02 max power currently is. We are looking for both intervals to be controlled for the duration so you will need to gauge intensity for each. Be aware that the perceived effort will feel different at the start and the end of each interval even though effort may be the same. At the end of both the 5min & the 20min effort you should have nothing left in the tank.
Press lap button for the 2 efforts marked with a *
3x1min high cadence efforts 100rpm+, 1min RI
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
09min Cool Down
This is an easy session just to loosen the legs and help recover from the previous days hard session.
HR should be zone1 for most of the session and zone2 max. During the high cadence efforts lower the gear if need be to make sure there is not intensity there.
Sweet Spot is a term used for the zone just below your threshold @ 88-93% of FTP. This zone has been proven to given you the same gains as training at threshold but with less fatigue meaning you can train for longer periods and recover faster.
During this session we are going to use the full sweet sport zone so you will find each block goes quick as you are waiting to change intensity rather than one steady state. To achieve the desired power you may either need to increase cadence or gear
I have given you the exercises and will let you do your own number of reps and sets depending on your ability
The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
Plank 45secs straight into cobra
Opposite Arm/Leg Reach/superman
Link to you tube demo below:
Cadence drills are designed to help improve your pedalling. During the intervals don't worry about power or HR but concentrate on good form trying not to bounce on the saddle and build the cadence steadily which will help.
As you improve at these drills then you will find your HR is lower for the given block of work.
**Pick either weekend sessions, If a high volume trainer than can do both**
This a great session that see's you work through from zone2 endurance up to just below threshold without any recovery periods so your legs will really feel the fatigue by the end
This session is basically split into 2 halves for the duration of your ride.
The first half see's us ride at an easy zone2 intensity but with 10 x 10sec max effort sprints. This can be done at any point throughout the ride but remember your HR may not reach the target due to the delay.
The second half of the ride see's us pick up the pace to Tempo which should feel like a fast club ride and will be breathing through the mouth to get the oxygen in
Make sure you have at least 5mins at the end spinning the legs out.