Ride at an easy tempo with your Power/HR primarily in zones 1/2. Maintain 90 - 100 rpm if possible. Focus on smooth pedaling and suppleness. .Cap ride at no more than 120 minutes
First day of Power Profile - see PDF for complete description of workout
Recovery Ride after 1st day Power Profile Test - see PDF for complete workout.
2nd Test Day of Power Profile - see PDF for complete instructions.
#1 3x 15min @ 85-105% of FTP
- 90 - 95%
- 90 - 105%
A moderately paced effort - no sustained threshold or higher! - targeting 1500 Kilojoules of steady state exertion. Think of doing 15-30m blocks of steady state zone 2/3 power...but not higher
3 x 7:00 minutes of dynamic movement including: - Elbow Bridge - Scissor Shoulder and Mountain Climber (knee to shoulder, low) - Lateral Plank hip elevate/drop. From the midline drop/raise the hips 6-10 inches, including obliques on elevation. - 10 rep sets of SUPER SLOW push ups until form breaks and/or hips drop. - 3 sets of 6 ea side - DB Snatch to Over Head Press (OHP) - 12 - 15 rep set of DB Goblet Squat (elbows to knees, hips and heels loaded).