Week 1

1. Warm up

     

10 min @ 55-70 % of FTP
90-100 rpm


2. Repeat 3 times

    1. Hard

        3 min @ 90 % of FTP 

        100-105 rpm


    2. Easy

        2 min @ 50 % of FTP

 

3. Repeat 4 times

  1. Zone 4
    1. 2 min @ 100 % of FTP
      92-97 rpm
    2. Easy
      2 min @ 55 % of FTP
 
4. Repeat 5 times
    1. Zone 5
        1 min @ 120 % of FTP
        110-115 rpm
     2. Easy
         1 min @ 55 % of FTP
5. Active
10 min @ 75 % of FTP
90-95 rpm
 
6. Cool Down
10 min @ 40 % of FTP

Week 2

1. Ramp up in 4 steps

  1. 3 min @ 50 % of FTP
  2. 3 min @ 55 % of FTP
  3. 3 min @ 60 % of FTP
  4. 3 min @ 65 % of FTP


2. Repeat 8 times

  1. 110 cadence
    40 sec @ 125-150 % of FTP
    110-120 rpm
  2. Easy
    40 sec @ 40-50 % of FTP

 

3. Recovery

3 min @ 50 % of FTP
 
4. Repeat 8 times
  1. 110 cadence
    40 sec @ 125-150 % of FTP
    110-120 rpm
  2. Easy
    40 sec @ 40-50 % of FTP
 
5. Recovery
3 min @ 50 % of FTP
 
6. Repeat 8 times
  1. 110 cadence
    40 sec @ 125-150 % of FTP
    110-120 rpm
  2. Easy
    40 sec @ 40-50 % of FTP
 
7. Recovery
3 min @ 50 % of FTP
 
8. Ramp down in 5 steps
  1. 3 min @ 75 % of FTP
  2. 3 min @ 70 % of FTP
  3. 3 min @ 65 % of FTP
  4. 3 min @ 60 % of FTP
  5. 3 min @ 55 % of FTP

Week 3

1. Zone 1 and 2
1:20:00 @ 60-75 % of Threshold Heart Rate
 
2. Repeat 8 times
  1. Hard
    30 sec @ 110 % of Threshold Heart Rate
  2. Easy
    1:30 @ 55 % of Threshold Heart Rate
 
3. Cool Down
40 min @ 60-75 % of Threshold Heart Rate

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