CONQUER COVID-19 - 4-Week Aerobic Capacity Builder - Classic Zones - 9-10 hrs/week

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute fast pedals to wake up legs
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MS1:
2 x 22-Minute Crisscross Sweet Spot Intervals
A crisscross interval is one where you vary your efforts to really teach your body to clear lactate. Every 2 minutes during the SSI interval, increase effort to 110% of FTP for 30 seconds, then return to SSI power level. Do not drop off (below 88% of FTP) or recover until interval is complete. Spin easy for five minutes after each interval.
TARGET: 88-93% of FTP / SSI (PW Z3.5/HR Z3.5/PE 6-7)
CADENCE: Self selected
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 3 x 45-second Fast Pedals to wake up legs
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MS1: 3 x 17-minute SST intervals with 5 minutes of recovery between. Each interval is broken down into sections as follows:
- 1 min 88% FTP
- 45 sec 105% FTP
- 1:45 min 92% FTP
- 8:30 min 88% FTP, 80-90 rpm
- 4 min 90% FTP, 88-92 rpm
- 45 sec 102% FTP
- 15 sec 130% FTP
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Spin for an easy hour, go for a walk or just rest. This should be the destress day.

WU:
10-25 minutes warm up, progressing to Level 2
TARGET: PW Z2/HR Z2/PE 4-5)
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 90-Second Hill Climb Power Building Intervals
TARGET: AC (PW Z6/ HR Z5/RPE 8-9)
TERRAIN: 5-8% uphill / trainer
REST: Rest for 3 minutes between intervals
CADENCE: Self selected, complete the first 75 seconds of each interval seated and in a larger gear than normal, then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
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Ride easy for 10 minutes, then complete MS2.
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MS2:
1 x 30-Minute Tempo Interval
TARGET: Level 3 Tempo (PW Z3/HR Z3/RPE 3-4)
REST: None
CADENCE: Use a gear that results in a cadence of 75-85.
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Ride all other time at endurance pace.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Endurance Ride, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: Endurance (PW Z2/HR Z2/PE 3-4)
CADENCE: Self selected. To make this more challenging, increase avg RPM with each segment along with effort.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute fast pedals to wake up legs
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MS1:
3 x 15-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring