VERY IMPORTANT - perform the FTP test on your TT bike and maintain TT position for the entire 30 minute main block of the test. Make your numbers "real world". Bike racing is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test in the TT position. STAY in position for the full 30 minutes of the main block of the test.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
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3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
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5 minutes flat out - give it everything
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10 minutes recovery
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***IN THE TT POSITION***
30 minutes TT effort - as hard as you can go
***IN THE TT POSITION***
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15 minutes recovery

An active recovery day - keep power and heart rate low, choose a peaceful route or us the turbo trainer. Enjoy an easy, relaxed spin on the bike. You should aim to return from this ride refreshed and not with additional fatigue.

Road session on any bike
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Start with a short 10 minute warm up to get going,
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MAIN BLOCK - Today we are focused on building a solid foundation for the hard work to come. Try not to bust the zone, and choose the best terrain you can locally to complete this session correctly. It's OK to go a little harder now and then but don't take this a licence to completely ignore the zone you should be aiming for. Enjoy just cruising along and enjoying the scenery; dress up warm if appropriate for your climate and be sure to take sufficient food and drink for the session.
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Finish the session with 5 minutes easy warm down

start with 5 minutes very easy spin with power below z1 - this is your dynamic "stretch" so don't cut it short. Then perform the following
10 minutes @ z2
5 minutes @ z3
4 minutes @ z4
4 minutes easy recovery
4 minutes @ z4
4 minutes recovery
2 minutes @ top z5
10 minutes gradual warm down

Road session on any bike
.
Start with a short 10 minute warm up to get going,
.
MAIN BLOCK - Today we are focused on building a solid foundation for the hard work to come. Try not to bust the zone, and choose the best terrain you can locally to complete this session correctly. It's OK to go a little harder now and then but don't take this a licence to completely ignore the zone you should be aiming for. Enjoy just cruising along and enjoying the scenery; dress up warm if appropriate for your climate and be sure to take sufficient food and drink for the session.
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Finish the session with 5 minutes easy warm down

Turbo trainer on your TT bike.
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Start with a 15 minute ramp warm up, using any position on the bars.
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MAIN BLOCK - In your TT position, focus on holding a good aerodynamic position. Aim for a relaxed upped body, holding good form with very little upper-body movement. Keep cadence around 90rpm - you will be performing 20 minutes in the sweet-spot.
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Finish the session with 5 minutes easy warm down

An active recovery day - keep power and heart rate low, choose a peaceful route or us the turbo trainer. Enjoy an easy, relaxed spin on the bike. You should aim to return from this ride refreshed and not with additional fatigue.