Saturday 3rd December Session
Session: Endurance with seated & standing power work
150 – 180 minutes
|
|
Time |
Description |
%FTP |
%FTHR |
|
Warm-up |
15min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
120 – 150min 3min seated 3min stand 3min seated |
Endurance
PowerWork |
70-85 |
85-90 |
|
80-85 70-80 |
90-93 85-90 |
|||
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
The 3min seated should be done in a big enough gear to give a cadence of 52 – 58 rpm (If any pain in knees stop and increase cadence and reduce resistance) the 3 min standing should be done at the same cadence and resistance with the 3 min seated done at 100 – 110 rpm in the % advised. Note their is no gap between these and they are done back to back for 27 mins and then return to endurance for the remainder of that hour. Then start the next hour again with the 3 min system. If you go into the third hour just finish with the warm down. Try and keep those watts/hr. consistent through the session, uphill, downhill around corners etc. etc. Be safe!
Sunday 4th December 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 + 2min interval |
Tempo with Bursts every 10min |
80-85 80-85 |
90-93 90-93 |
|
|
60min |
Sweet spot |
88-93 |
92-98 |
|
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
Steady session with endurance and tempo. the 2 min intervals need to be done at cadence above 120 rpm every 10 mins. Get a coffee before the sweet spot work and keep the power steady up and down drags.
%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 
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