During the build part of the season its a great time to build up the intensity and lower power zones with specific work on the upper power zones to finish. This plan transitions into VO2max work prior to the first races of the season. Threshold tests should be completed either outdoor or indoor with the zones applying to that environment. Do not use turbo power zones on the road and vice versa. There can be as much as 25w difference which is a wining or losing margin of power!! The session's can be completed either outdoor or indoors using the training peaks workout downloader and adding to your head unit. The days of wet sticky paper on the stems are behind us, the days of focused and specific intervals are upon us!! This plan is hard but many riders have come through it and stormed their goals. Just train week by week and focus on each session. Each one counts towards your goal, commit and become a MONSTER!!!! Any questions please feel free to email at email@example.com
Ride as hard as you can for 20 minutes, recording average heart rate and/or power
Cool down for 20 minutes
Warm up Z1-3 then 30 mins at 90% FTP with last 3 mins Z5, Recover at Z2 for 5 mins then repeat. 10-15 mins cool down.
Warm up in Z1 for 10 mins Then 45 mins (56-75% of FTP) with 3 x 1 minutes hard (over 130% of FTP), with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints (all out!) with 3 minutes between. Finish with just easy and cruising riding for 20 mins
Warm up progressively from Z1 to 3 for 20-30 mins then 5 mins at FTP. Main set is 30 mins at Z3 upper figures. Focus on maintaining steady power regardless of terrain. 30 min Z2-3 not focusing on power/hr. 30 Min at Z3 upper figures. Same as first set. 20-30 min easy spin, high cadence.
Warm up progressing Z1-3
Then 1 x 5 mins at Z4 (bottom zone number) with 2.5 mins recovery at top of Z2.
Then 2 x 10 mins at Z4 with 2.5 to 5 mins recovery at Z2
Cool down for 10 mins