z-velo: 2014 SELECT - Fall/Winter # 2
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
2x a week
Increase your PMA by 10 to 20%
Off Season or Pre Season
Used with a PowerMeter, or a HomeTrainer with fixed resistance. (You need to reuse the same setup each week)
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
12:45 hrs | 3:30 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
12:45 hrs | 3:30 hrs | |
|
|
—— | —— |
Sample Day 1
- 20 min warm up
- 5 x 2 min Efforts Max (Full On) - 3 min recovery
- Cool Down
Sample Day 1
- 20 min warm up
- 5 x 2 min Efforts (Full On) 3 min recovery
- Cool Down
Sample Day 2
- 30min warm up
- 20min @ 85% FTP
- 10min recovery
- 20min @ 85% FTP
- 10min recovery
- 5min @ FTP
- 25 min cool down
Sample Day 2
- 30min warm up (Reduit a 10min prog si fait dedans)
- 20min @ 85% FTP
- 10min recovery
- 20min @ 85% FTP
- 10min recovery
- 5min @ FTP
- 25 min cool down (reduit a 10min si fait dedans)
Sample Day 3
- 20 min warm up
- 5 x 2 min Efforts (Full On) 3 min recovery
- Cool Down
Sample Day 4
- 30min warm up
- 20min @ 85% FTP
- 10min recovery
- 20min @ 85% FTP
- 10min recovery
- 5min @ FTP
- 25 min cool down
Sample Day 6
- Easy Base ride