Saturday 19th November Session
Session: Endurance with 8 second bursts
Duration: 150 – 180 minutes
|
|
Time |
Description |
%FTP |
%FTHR |
|
Warm-up |
15min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
120 – 150min + 10 x 8sec |
Endurance/Tempo + hard bursts @ 110rpm+ |
70-85 |
85-90 |
|
150 |
N/A |
|||
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
The 10 x 8 second intervals should be done randomly through the Session at a max of 90% of your full load sprint. This type of exercise will help improve your neuromuscular capacity. Try and keep those watts/hr. consistent through the session, uphill, downhill around corners etc. etc. Be safe!
Sunday 20th November Session
Session: Endurance with Tempo
Duration: 255 minutes
|
|
Time |
Description |
%FTP |
%FTHR |
|
Warm-up |
30min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
30min |
Endurance |
<75 |
<78 |
|
120min + 10sec interval |
Tempo with Bursts every 5min |
80-85 150 |
90-93 N/A |
|
|
60min |
Sweet spot |
88-93 |
92-98 |
|
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
The 10sec interval should be in a 53×17 or 16 during the 120min wherever they arrive and when you’ve completed that get a big expresso in a coffee shop, load up and jump on for the last 60mins home(Don’t get cold hanging around talking crap). Clean out the legs with warm down.
%FTP means Percentage of Functional Threshold power FTHR means Percentage of Functional Threshold Heart Rate
Next week I will add another two sessions and your feedback is greatly appreciated.
The Athlete Clinic 