Do 1-2hrs of easy to moderate riding. Include 2-3 x 3 min hard (talking should be difficult efforts).
20min moderate pace
3x1min high cadence efforts w/ 1min rest
5min all out effort
20min TT effort - remember to pace this well and not go out too hard. Finish strong and go as hard as you can for the entire effort
15-30min easy riding
After completion of the workout download the data and determine the average power for the 20 min test effort. Functional Threshold Power (FTP) = 20min Avg Power x 0.95.
The plan has been written using Coggan power zones and are as follows:
Active Recovery (AR): <55% of FTP
Endurance (E): 56-75% of FTP
Tempo (T): 76-90% of FTP
Sub-Lactate Treshold (SubLT): 88-94% of FTP
Lactate Threshold (LT): 95-105% of FTP
VO2 Max (VOMax): 106-120% of FTP
Anaerobic Capacity (AC): 121-150% of FTP
Do 1hr of riding in Active Recovery Zone (<55% of FTP; <68% of FTHR; RPE of <2).
Do 1-2hr of riding in Endurance Zone (56-75% of FTP; 69-83% of FTHR; RPE of 2-3).
Do 1-1.5 hr ride on your TT bike. During this time do a 5min hard effort (in Tempo and Threshold zone) to open legs and then do 3x10min Threshold zone (91-105% of FTP; 95-105% of FTHR; RPE of 4-5) with 5 min rest between efforts.
Do 2+hr of riding in Endurance Zone (56-75% of FTP; 69-83% of FTHR; RPE of 2-3).
Endurance Ride w/ SubLT efforts. Do 2-3hrs of riding in Endurance Zone (56-75% of FTP; 69-83% of FTHR; RPE of 2-3). Include 2x15min SubLT efforts (88-94% of FTP; 95-98% of FTHR; RPE of 3-5) during the ride.