Testing creating workout using Palmer from TrainerRoad. I want to clone it for my other account, will temporary making this public until I clone it. Mistakenly creating using facebook account.
BT session
A work out that builds intensity over each 30 second effort
This workout has been created to work at a percentage of your FTP -
Longer intervals at OD intensity to build endurance
10 minute warmup Effort build
15 min warm up 2x10 min 15sec Max 15sec easy
10 min recovery 10x10 sec sprints 2 min between 15 min cool down
warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.
(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.
cool down 10min. Planned Time: 1:30
Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between. These should be done at 88 to 93% of threshold power or 92-95% of threshold HR. Warm down after. Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level. Go by perceived effort at the beginning, dont force it!
10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.
Warm up 10 min Simulate a 3 minute climb by doing 4 x 3 minutes at about 120% of FTP. 3-minute recovery between intervals. Stay seated on each. 60-70 rpm. Then ride 20 minutes at sweetspot. Aero position. Stay smooth! Warm down. - 10 min
Warmup 10-15 min easy 5 min max effort zone 5 3 x 10 90% FTP every 2 minutes 20 sec push hard on the pedals 10 min rest between sets finish 3 x 1 start efforts 2 min rest between 10-15 min cool down
15 MIN WU 2x10 (15 on 15 off)secs 5 min rest between set 10x10 sec sprints 2 min rest between 15 min cool down
Get in a good warmup. Then do the following: 120 - 135% 105 - 138% 90 - 141% 75 - 145% 60 - 150% 45 - 163% 30 - 175% 15 - ALL OUT seconds all-out with equal recovery time from the prior effort. Repeat until cooked!
Spin UPS
And isolation legs
10 min warm up 3x10 min Sweet spot 2 min rest between CD
2 hr plus 90 minutes tempo work
Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller. Warmup 10 minutes Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout. Cool down 10 minutes
Tempo intervals on the trainer or outside. Warm up easy 10-15 min. Then do 2 x 20 minutes at power/HR zone 3 (2 minute recoveries). Keep your cadence 85-100. Easy zone 1 warm down.
Power Profile test for 5s and 1 minute with added time at the end for an active recovery session
Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race 4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas 5 minutes off
After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.
As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.
