20 MIN Z1/2/3 with 1X2MIN & 1X1MIN AT 80-90% effort in FINAL 5MINS, 2min rest btw each rep.
Give your best effort and complete a 20min all out test.
Find a gradual ascent without any stop lights or signs for approximately 20 minutes. Get started and press your 'lap' button on your computer. Go as fast as you can for 20 minutes. You'll need to watch your timer on your computer as you do this interval. Press your 'lap' button again when your timer reads 20 minutes.
**Record your Average Power and/or Heart Rate for the 20min Test.
2x10MIN high cadence drills @ 115rpm average staying in high Z2. REST: 5MIN btwn reps. Flat Terrain ideal.
COOL DOWN: 10MIN Z1 EASY SPIN
WARM UP: 20MIN Z2/3
3X10MIN AT Z3 HR / 76-90% FTP/ PE 5-6 WITH A 10-12SEC SPRINT EVERY 3MINS
Rest: 6min Z2 between each set
Ride in zone 3 power/HR for the duration of the interval then jump/burst out of the saddle and sprint for the duration, trying to average 150% of FTP or Z5 or PE 9-10
COOL DOWN: 10MIN Z1
Z2 HR: 1HR
2X8min Muscle Endurance Intervals @ 50rpm. 4min rest btw sets. *See note below
COOL DOWN: 10min Z1/2 spin
WARM UP: 15-20MIN W/ ACCELERATIONS
- 15-20min Z2/3 spin with 3 x 15-20 second accelerations at 90-95% effort during the final five minutes. 1 min rest between each acceleration.
The purpose of the accelerations is to get your fast twitch muscles firing so they are ready for the sprint intervals.
6X15SEC SPRINT INTERVALS, 90 SEC REST BETWEEN REPS - see description below
Duration: 10-15 sec.
Intensity: Full Sprint
Work to Rest Ratio: 1:6-9
SHORT INTERVALS (S.I.):
4X3MIN @ 117% FTP / Z5 / PE 9
4 reps of 3min on, 3min off
COOL DOWN: 10min Z1
Z2 HR: 2.5 HRS
2X10 MIN MUSCLE ENDURANCE INTERVALS @ 50rpm. 5 MIN REST BTW SETS (See below)
COOL DOWN: 10 MIN Z1 SPIN
WARM UP: 30 MIN SPIN Z2/3 HR
SHORT INTERVAL (S.I.):
2X2X4MIN @ 110-113% FTP / Z5 HR / PE 9
2 sets of 2x4min on, 4min off
REST: 8min rest btw sets.
COOL DOWN: 30-60 MIN IN Z2
WARM UP: 20 MIN Z2/3
SHORT INTERVALS (S.I.):
2X3X2MIN @ 135% FTP / Z5 HR / PE 9
2 sets of 3 x 2 min on, 2min off
Work to Rest Ratio: 1:1
Rest between sets: 6 min
Power users: 135% off FTP. See Power/HR zone file for correct wattage
Heart rate users: Zone 5 (more than 105% of MSS heart rate or MSPO)
2x6x20sec ON, 10sec OFF. Rest: 3MIN btw sets.
INSTRUCTIONS: Begin each effort from a rolling start at a cadence of 60 rpm. Accelerate as fast as you can in a gear that you can reach 120rpm by the end of the first half of the interval. Then maintain this cadence for the remainder of the interval. Strive to hit 200% of your FTP as quick as possible and then maintain it for as long as you can. Remain seated for the duration of the work intervals.
INTENSITY: Power: 150-200% FTP. Heart Rate: Zone 5. Perceived Effort: 9-10
CADENCE: From 60rpm, spin up to 120-130rpm
TERRAIN: Flat or false flat (1-3% grade)
COOL DOWN: 15 min Z1/2 + Stretch 5mins