Tuesday Thursday Winter RPM

Average Weekly Training Hours 01:50
Training Load By Week
Average Weekly Training Hours 01:50
Training Load By Week

The Winter RPM program is an off season training program. It follows a 12 week FTP build cycle that takes the user through 24 workouts (2 times a week) that focus on both leg speed and force development, while extending time spent at FTP.

Sample Day 3
1:00:00
RPM Class - 20 minute Test

Warm-up: 10 minutes to upper zone 2, 2 x 1 minute fast pedal with 4 minutes recover after each effort. Blow out Effort: 5 minutes zone 4/5 or 95% of testing goal 10 minutes easy pedal Workouot: 20 minute TEST for best average power Cooldown: 10 minutes Cool Down

Sample Day 10
1:10:00
W4 RPM Class - 3 min Tempo w/ 1 min Threshold Builds

Warm-up: 5 minutes gradual build to zone 2 @ 80-90RPM 5 minutes mid zone 2 @ 100 RPM 6 minutes of 30 seconds right leg, 30 seconds both legs, 30 seconds left leg, 30 seconds both legs 4 minutes easy pedal. Work-out: Main Set = 2 x 20 minutes ride 3a at self selected cadence. Try not to shift but rather spin up that gear for the 1 minute intervals. 3 minute zone 3 1 minute zone 3/4 cusp (sweetspot) 3 minute zone 3 1 minutes low zone 4 3 minute zone 3 1 minute zone 3/4 cusp (sweetspot) 3 minute zone 3 1 minutes zone 3/4 cusp (sweetspot) 3 minute zone 3 1 minutes low zone 4 recover zone 2 5 minutes between sets/

Sample Day 15
1:00:00
W5 RPM Class - Force Climbing

Warm-up: 5 minute gradual build to zone 2 3x1 fast pedal with 1 minute recovery 2 minute tension set...zone 3 cadence @ 60-70 RPM (2.5% Hill in RPM Class) 2' easy spin recovery Workout: 5 minutes 2% Climb zone 4 (self select cadence) Keep that gear for the entire workout 2 minutes Easy Pedal 5 minutes 3% Climb zone 4 2 minutes Easy Pedal 5 minutes 4% Climb zone 4 3 minutes e-z pedal 10:00 Flat TT, @70RPM in ss *Set class up with front wheel on highest incline Cooldown: 10 minutes zone 2

Sample Day 17
1:00:00
W6 RPM Class - 2 min Tempo w/ 2 min Threshold Builds

Warm-up: 5 minutes gradual build to zone 2 @ 80-90RPM 5 minutes mid zone 2 @ 100 RPM 6 minutes of 30 seconds right leg, 30 seconds both legs, 30 seconds left leg, 30 seconds both legs 4 minutes easy pedal. Work-out: Main Set = 2 x 15 minutes ride 3a at self selected cadence. Try not to shift but rather spin up that gear for the 1 minute intervals. 1 minute zone 3 2 minute zone 3/4 cusp (sweetspot) 2 minute zone 3 2 minutes low zone 4 2 minute zone 3 2 minute zone 3/4 cusp (sweetspot) 2 minute zone 3 2 minutes zone 4 recover zone 2 5 minutes between sets/

Sample Day 22
1:00:00
W7 RPM Class - 4x10 minute under/over/under

Warm up: -4 mins Z2 - 6 minutes Individual Leg Pedaling Drills (ILPD) (30 seconds left, 30 seconds both, 30 seconds right, 30 seconds both) Workout: 2 x 24min @ 90-100 2 min zone 2 4 min low zone 3 1 min zone 5 3 min low zone 4 2 min easy 2min zone 2 3 min high zone 3 1 min zone 5 4 min mid zone 4 4 min easy

Sample Day 24
1:00:00
W8 RPM Class - 1 min Tempo w/ 3 min Threshold Builds

Warm-up: 5 minutes gradual build to zone 2 @ 80-90RPM 5 minutes mid zone 2 @ 100 RPM 6 minutes of 30 seconds right leg, 30 seconds both legs, 30 seconds left leg, 30 seconds both legs 4 minutes easy pedal. Work-out: Main Set = 2 x 15 minutes ride 3a at self selected cadence. Try not to shift but rather spin up that gear for the 1 minute intervals. 3 minute zone 3/4 cusp (sweetspot) 1 minute zone 3 3 minutes low zone 4 1 minute zone 3 3 minute zone 3/4 cusp (sweetspot) 1 minute zone 3 3 minutes zone 4 recover zone 2 5 minutes between sets/

Sample Day 29
1:00:00
W9 RPM Class - MRC V02 bursts followe by 30-30s

warm-up: 5 minute gradual build to zone 2 6 minutes of 30 seconds lft leg, 30 seconds both legs @ 120+RPM, 30 seconds right leg, 30 seconds both legs @120+rpm. 4 minutes easy pedal. Workout: 15 minute MRC 1 min Vo2 Bursts (3 x 4 min at zone 2 w/ 1 min 125% FTP) 2 minutes easy 10 Mile Descending Interval (~20 minutes) 5 minutes recovery 1 x 10 of 30-30's... 30-30's are done with 30 seconds mid to upper zone 5 followed by 30 seconds zone 2. the zone 5 portions should be done with 100+RPM. DO NOT over shoot the start of the 30 second zone 5 with a sprint. Cooldown: 5 minutes