The opening session of the 12 weeks is to activate the required muscle groups used when cycling.
Till the FTP test on Thursday training is based off percentage of max heart rate (220-age).
If FTP is not know then please complete the test laid out above. This includes a warm and the 30 minutes test for both power and Heart Rate.
Heart Rate data is recorded after the first 10 minutes of the 30 minute effort due to Heart Rate delay.
If FTP is know when complete Tuesdays session twice (1hr).
An introduction to resistance training. First session focus on correct technique of movement.
An easy zone 2 endurance ride in case the body is still tired from Thursdays test.
During the accumulation phase duration of training is important. Therefore, not only does overall volume increase but the longest workout.
The above is an introduction to the first interval workout of the training programme. The session teaches the body how to pace efforts.
A recovery style ride to enhance adaptations made. Effort level low zone 2/1. Ride can be completed on turbo or road.