January 21, 2021

Week 2 of the 12-week Power Session.

Once again, these workouts will consist of a combination of endurance-based rides, along with shorter workouts consisting of threshold and sub-threshold work.

The three workouts included are:

THRESHOLD (SHORT) - Approximately 1-hour. This will include Sweet Spot (sub-threshold), Threshold, and eventually, some VO2 Max intervals.

THRESHOLD (LONG) - Approximately 90-minutes. Starting with long tempo, and building up to sustained Sweet Spot and Threshold intervals.

ENDURANCE - 2-hour workout with some sub-threshold work included with longer, lower-intensity intervals.

Workout files are available for download. Click on the button at the bottom of the workout description to take you to the download page. Files are available in the following formats:

.mrc (ERG mode. Intervals are based upon power and percentage of FTP)

.tng (Time and Grade. Intervals are setup as timed "hills". Use your gears to hit the target intensity)

.fit (Gamin workout file)
- There are two files, both of the same workout
  - One created in TrainingPeaks - "2021 Power - Threshold (Short) - Week 2.fit" with intervals based upon % of FTP
  - The other file created in Garmin Connect - "21 Pwr Wk2 T S.fit" with intervals based upon power zones
    - Click HERE for instructions to upload workouts to your Garmin device

.zwo (Zwift workout file)
- Click HERE for instructions to upload workouts to Zwift

Go to Weekly Workout Main Page

January 21, 2021

Threshold (Short)

0:00 - 15:00

Warmup

5:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

15:00 - 23:00

Sweet Spot Interval

1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

7:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

27:00 - 35:00

Sweet Spot Interval

7:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

39:00 - 47:00

Sweet Spot Interval

2:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

6:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

51:00 - 59:00

Sweet Spot Interval

6:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

2:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

59:00 - 1:03:00

Cool Down

Go to Workout File Download Page

January 21, 2021

Threshold (Long)

0:00 - 15:00

Warmup

10:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

15:00 - 23:00 & 28:00 - 36:00

Sweet Spot Interval

8:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

41:00 - 1:05:00

Tempo Interval

4x

5:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

1:00 (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:11:00 - 1:19:00

Sweet Spot Interval

8:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:19:00 - 1:24:00

Cool Down

Go to Workout File Download Page

January 21, 2021

Endurance

0:00 - 15:00

Warmup

5:00 - Build (40%-60% of FTP / Z1 HR / <68% LTHR / <2 RPE)

3 x 0:30 - High Cadence (100% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

2:30 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

15:00 - 39:00

Endurance Interval

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

45:00 - 1:15:00

Tempo Interval

3:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

1:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

4:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

2:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

5:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

6:30 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

4:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:21:00 - 1:45:00

Endurance Interval

4x

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (75% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (80% of FTP / Z2-Z3 HR / 69%-94% LTHR / 4-5 RPE)

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (85% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

3:00 (70% of FTP / Z2 HR / 69%-83% LTHR / 3-4 RPE)

3:00 (90% of FTP / Z3 HR / 84%-94% LTHR / 6-7 RPE)

1:45:00 - 1:51:00

Cool Down

Go to Workout File Download Page