The challenging weeks phases combines a lot of training at threshold intensity and above with continued increases in the duration of your endurance boosting weekend workout.
If Time is no objection and you have trained much as beyond that anybody could imagine, then this is your Training Plan.
ALL workout are ready for Garmin Devices.
If you have any questions or if you would like to contract me as your IronMan Coach service, don't hesitate to make a contact: VALUBIKES@GMAIL.COM
Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.
This is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.
There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they're the difference between loss of form and a high-quality workout.
3.5 hours of Aerobic Endurance spent between 65-75% FTP.
2 sets of 3x3-minute VO2 Max intervals at 120% FTP.
Recovery between intervals is 3 minutes long and recovery between sets of intervals is 6 minutes long.
4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.
6-minute recoveries fall between intervals.
1 hour of aerobic Endurance work spent between 60-70% FTP.
90 minutes of continuous riding where you'll spend 75 minutes between 80-85% FTP.