Saturday 1oth December Session
Session: Endurance with 20 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 20sec |
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 20 second intervals and rest for the remainder of the minute i.e. (20 on + 40 off), then do the next one. Do a set every hour at a max of 95% 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 11th December Session
Session: Endurance with Tempo and 1 min intervals
Duration: 255 minutes
|
|
Time |
Description |
%FTP |
%FTHR |
|
Warm-up |
30min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
30min |
Endurance |
<75 |
<78 |
|
120min + 1min interval |
Tempo with Bursts every 12min |
80-85 95 |
90-93 N/A |
|
|
60min |
Sweet spot |
88-93 |
92-98 |
|
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
The 1min interval should be in a 53×20 and wind up to cadence of 120rpm don’t over gear or go to hard during the interval. If you need to go down the block do so but get up to the 120 by at least 30sec into it 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 
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