Week 1

1. Ramp up in 4 steps

     

  1. Warm up Build

    2:30 @ 55-70 % of Threshold Heart Rate

  2. 2:30 @ 70-75 % of Threshold Heart Rate

  3. 2:30 @ 75-80 % of Threshold Heart Rate

  4. 2:30 @ 78-83 % of Threshold Heart Rate

    Ending with nice good cadence 90+


2. Repeat 6 times

    1. Single Legs alt left / right each rep

        20 sec @ 75-85 % of Threshold Heart Rate
        Concentrate on bottom and top of pedaling stroke to remove flat          spots
    2. Both legs

        40 sec @ 50-60 % of Threshold Heart Rate
        Still focusing on full circle with no flat spots

 

3. Good Cadence work

3 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs fit that effort.

 

4. Recovery

1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery

 

5. Repeat 6 times

  1. Single Legs alt left / right each rep
    20 sec @ 75-85 % of Threshold Heart Rate

  2. Both legs

    40 sec @ 50-60 % of Threshold Heart Rate
    Still focusing on full circle with no flat spots 

       Concentrate on bottom and top of pedaling stroke to remove flat         spots

6. Good Cadence work

    3 min @ 85-85 % of Threshold Heart Rate
    98-103 rpm
    This is more about focusing on cadence and getting legs fit that          effort.

 

7. Recovery

   1 min @ 65-75 % of Threshold Heart Rate
   Really easy recovery

 

8. Repeat 6 times

  1. Single Legs alt left / right each rep
    20 sec @ 75-85 % of Threshold Heart Rate

       Concentrate on bottom and top of pedaling stroke to remove flat         spots. At first if you fail before the time just clip back in both                 legs the time is just a gauge.

   2. Both legs

       40 sec @ 50-60 % of Threshold Heart Rate
       Still focusing on full circle with no flat spots 

 

9. Good Cadence work

    3 min @ 85-85 % of Threshold Heart Rate
    98-103 rpm
    This is more about focusing on cadence and getting legs fit that          effort.

10. Recovery

   1 min @ 65-75 % of Threshold Heart Rate
   Really easy recovery

11. ​Cool Down

   5 min @ 65-75 % of Threshold Heart Rate

Week 2

1. Ramp up in 4 steps

     

  1. Warm up Build

    2:30 @ 55-70 % of Threshold Heart Rate

  2. 2:30 @ 70-75 % of Threshold Heart Rate

  3. 2:30 @ 76-82 % of Threshold Heart Rate

  4. 2:30 @ 80-85 % of Threshold Heart Rate

2. Repeat 5 times

    1. Spin Spin Spin

        40 sec @ 80-90 % of Threshold Heart Rate
        110-120 rpm
        This is about controlled high cadence work not about power. We          want to spin legs fast and smooth without bouncing around on            the bike. Its about muscle creating muscle memory to ride                    more efficient in the future.
    2. Recovery

        40 sec @ 50-60 % of Threshold Heart Rate
        80-90 rpm
        Make sure you recover ready for the nex

 

3. Zone 2

5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedalling

 

4. Recovery

1 min @ 70-80 % of Threshold Heart Rate
 

5. Repeat 5 times

    1. Spin Spin Spin
        40 sec @ 80-90 % of Threshold Heart Rate
        110-120 rpm
        This is about controlled high cadence work not about power. We          want to spin legs fast and smooth without bouncing around on            the bike. It's about muscle creating muscle memory to ride                  more efficient in the future.
    2. Recovery
        40 sec @ 50-60 % of Threshold Heart Rate
        80-90 rpm
        Make sure you recover ready for the nex

6. Zone 2

5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedallin

7. Recovery

1 min @ 70-80 % of Threshold Heart Rate
 

8. Repeat 5 times

    1. Spin Spin Spin
        40 sec @ 80-90 % of Threshold Heart Rate
        110-120 rpm
        This is about controlled high cadence work not about power. We          want to spin legs fast and smooth without bouncing around on            the bike. It's about muscle creating muscle memory to ride                  more efficient in the future.
    2. Recovery
        40 sec @ 50-60 % of Threshold Heart Rate
        80-90 rpm
        Make sure you recover ready for the next rep

 

9. Zone 2

5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedalling

10. Recovery

1 min @ 70-80 % of Threshold Heart Rate

11. ​Cool Down

   5 min @ 60-75 % of Threshold Heart Rate

Week 3

1. Ramp up in 4 steps

     

  1. Warm up Build

    2:30 @ 55-70 % of Threshold Heart Rate

  2. 2:30 @ 70-75 % of Threshold Heart Rate

  3. 2:30 @ 75-80 % of Threshold Heart Rate

  4. 2:30 @ 78-83 % of Threshold Heart Rate

    Ending with nice good cadence 90+


2. Repeat 6 times

    1. Single Legs alt left / right each rep

        30 sec @ 75-85 % of Threshold Heart Rate
        Aim for 5 second more than last session. Still concentrate on              bottom and top of pedaling stroke to remove flat spots
    2. Both legs

        30 sec @ 50-60 % of Threshold Heart Rate
        Still focusing on full circle with no flat spots

 

3. Good Cadence work

7 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs fit that effort.

 

4. Recovery

1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery

 

5. Repeat 6 times

  1. Single Legs alt left / right each rep
    30 sec @ 75-85 % of Threshold Heart Rate

       Concentrate on bottom and top of pedaling stroke to remove flat         spots

    2. Both legs

        30 sec @ 50-60 % of Threshold Heart Rate
        Still focusing on full circle with no flat spots 

       

6. Good Cadence work

    7 min @ 85-85 % of Threshold Heart Rate
    98-103 rpm
    This is more about focusing on cadence and getting legs fit that          effort.

 

7. Recovery

   1 min @ 65-75 % of Threshold Heart Rate
   Really easy recovery

 

8. Repeat 6 times

  1. Single Legs alt left / right each rep
    30 sec @ 75-85 % of Threshold Heart Rate

       Concentrate on bottom and top of pedaling stroke to remove flat         spots. At first if you fail before the time just clip back in both                 legs the time is just a gauge.

   2. Both legs

       30 sec @ 50-60 % of Threshold Heart Rate
       Still focusing on full circle with no flat spots 

 

9. Good Cadence work

    7 min @ 85-85 % of Threshold Heart Rate
    98-103 rpm
    This is more about focusing on cadence and getting legs fit that          effort.

10. ​Cool Down

   5 min @ 65-75 % of Threshold Heart Rate

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