20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.
Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
Just like the Field Test on the bike, we want to set a threshold for your running heart rate and pace!
Warm up easy, 10min or so. Then run a 5K at race pace! Preferably on a flat course, can be a loop or an out and back. Cool down & stretch afterwards!
If you have a strong running background or know that you can complete a 5K in less than 30min, do this as a 10K test instead.
Warm up with 200yds of easy swimming, focus on good stroke form and maintaining a steady exhale the entire time your face is in the water.
-2x50 build (25yds moderate/25yds fast to faster)
-8x100 Threshold Pace: swim the first 100 at the fastest effort you think you can maintain through all 8 100's. Track your time, add 10sec rest and do the other 7 100's on that same interval. Your rest may decrease in the last 1 or 2 100's but push it as hard as you can!
-Cool down in 200-300yds, stretch out your stroke and focus on relaxed breathing
4 x 8 minutes ON (zone 3) 4 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
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Run Z2 pace, hold good posture. In the last 10min, do 6 x 30sec On 5k pace, 30sec easy jog. Keep cadence high with good form in the 30sec efforts.
300 warm up easy swim
3 rounds of:
50 build, 100 sight for the wall, 150 build by 50, 200 fast on 10sec rest
200 easy cool down