Tuesday Thursday Spring RPM

Average Weekly Training Hours 00:55
Training Load By Week
Average Weekly Training Hours 00:55
Training Load By Week
Sample Day 3
1:00:00
S2 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
1:00:00
S4 RPM Class - 8/4/30-30

Warm-Up:
- 2 min zone 2
- 3 min Single Leg drills
- 3x30 sec fast pedal
- 2 min easy
Work-out:
- 8 min SS(high Zone 3/low zone4)
- 2 easy
- 8 min SS(high zone 3/low zone 4)
- 2 easy
- 4 min zone 4
- 1 min easy
- 4 min zone 4
- 1 min easy
- 4 min zone 4
- 1 min easy
- 4 min zone 4
- 3 min easy
- 10 min 30/30(zone 2/zone5), cut short if necessary.

Sample Day 15
1:00:00
S5 RPM Class - MRC 1:30 Vo2 Bursts

Warm-up: 3x3:00 single, alt :30 3x :30 fast pedal 2:00zn2 2:00zn3 1:00zn4 2:00 recovery MRC 1:30 V02 Burst Course Cooldown: 10 minutes easy pedal

Sample Day 17
1:00:00
S6 RPM Class - 3X5K

Warm-up:
- 3 minutes zone 2
- 4 minutes Single leg drills (30 sec right, 30 sec both, 30 sec left, 30 left)
- 2x fast 30 sec fast pedal
- 1 minute easy pedal
Workout:
- 5k TT zone 3/4(SS)
- 5k TT;
- 1 mile zone 3
- 1 mile zone 4
- 1 mile zone 5
- 5k TT
- half-way at previous average wattage
- second half as hard as possible
- 1 mile hill repeats to finish extra time

Sample Day 22
1:00:00
S7 RPM Class - Hill Reps

Warm-Up: - 2 min zone 2 - 3 min Single Leg Drills - 3x30 sec fast pedal - 2 min easy pedal Workout: - 1mi, 2.5% Hill @ SS -1mi, 4% Hill @zn4 -1mi, 5% Hill @zn4 -1mi, 5% Hill @zn5 -1mi, 4% Hill @zn5 -1mi, 2.5% Hill @zn5 all with 3:00 rest between

Sample Day 24
1:00:00
S8 RPM Class - Gear Box

Warm-up: - 5-10 easy spin Workout: 1:00zn1 1:00zn2 2:00zn3 2:00zn4 2:00zn5 1:00zn1 1:00zn2 3:00zn3 3:00zn4 3:00zn5 1:00zn1 1:00zn2 4:00zn3 4:00zn4 4:00zn5 1:00zn1 1:00zn2 5:00zn3 5:00zn4 5:00zn5

Sample Day 29
1:00:00
S9 RPM Class - Pre FTP

Warm-up: 3x3:00 single, alt :30 3x :30 fast pedal 2:00zn2 2:00zn3 1:00zn4 2:00 recovery Workout: 10:00 @ss on TDB2 course 3:00 recovery 10:00 @ss on Central Park course 3:00 recovery 10:00 @ss on Flat course 3:00 recovery 5:00 :30/:30 (zn2, zn5)