Saturday 7th January Session
Session: LT with Neuromuscular Power Bursts
Duration: 150 – 180 minutes
|
|
Time |
Description |
%FTP |
%FTHR |
|
Warm-up |
15min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
3 x 10min (5min reco) |
Lactate Threshold |
100-104 |
98-102 |
|
|
15min |
Endurance |
<75 |
<78 |
|
|
30min sweet spot 10 x 10sec |
Sweet Spot + bursts |
88-93 200 |
92-98 N/A |
|
|
45/75min |
Endurance |
<75 |
<78 |
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
The 10 x 10 second intervals should be done randomly through the Session at a max of 200%. 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 8th January Session
Session: Endurance with Tempo/Lactate Threshold
Duration: 240 minutes
|
|
Time |
Description |
%FTP |
%FTHR |
|
Warm-up |
15min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
30min |
Endurance |
<75 |
<78 |
|
120min + 10min LT’s |
Tempo with Lactate Th. every 20min |
80-85 100 |
90-93 98-104 |
|
|
60min |
Sweet spot |
88-93 |
92-98 |
|
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
The 10min interval should be steady and consistent 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 the warm down.
%FTP means Percentage of Functional Threshold power FTHR means Percentage of Functional Threshold Heart Rate
The Athlete Clinic 
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