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

       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 

       

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. 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 

 

12. 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.

13. Recovery

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

14. ​Cool Down

   5 min @ 65-75 % of Threshold Heart Rate

Week 2

We are aiming at increasing the high cadence spin by 10 sec each work working on muscle memory. The more muscle memory we get the better our pedal stroke will become.

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. 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

 

12. Zone 2

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

13. Cool Down

   5 min @ 60-75 % of Threshold Heart Rate

Week 3

Our aim each week is to improve about efficiency and last an extra 5 sec before our pedal stroke starts to fall apart. As our legs get fitter we should be able to increase the duration of the good cadence work at the same effort level.

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. Recovery

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

 

11. 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 

12. 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.

13. Cool Down

   5 min @ 65-75 % of Threshold Heart Rate

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