July 8, 2020

For this week's 45-minute workout, we are bringing back an interval set from last month: Tabatas. These are 4-minute intervals that are broken up into 20-second all-out efforts with just 10 seconds of recovery between each. The cumulative effect of the high intensity and minimal recovery make for a very effective interval that will help you work in those higher power zones while also elevating your heart rate.

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 - "2020 Summer - 45-min - Week 7.fit" with intervals based upon % of FTP
  - The other file created in Garmin Connect - "20 Sum Wk7 45min.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

July 8, 2020

45-minutes

0:00 - 10:00

Warmup

5:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

3 x 0:30 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

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

10:00 - 20:00

Threshold Interval

2x

4:00 (95% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

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

26:00 - 30:00 & 36:00 - 40:00

Tabata Intervals

8x

0:20 (150% of FTP / Z5 HR / >106% LTHR / 9-10 RPE)

41:00 - 45:00

Cool Down

Go to Workout File Download Page

July 8, 2020

90-minutes

0:00 - 20:00

Warmup

10:00 - Build (40%-50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

3 x 1:00 - High Cadence (70% of FTP / Z2 HR / 69%-83% LTHR / 2-3 RPE)

5:00 - Easy (50% of FTP / Z1 HR / <68% LTHR / <2 RPE)

20:00 - 38:00

Tempo Interval

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

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

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

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

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

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

44:00 - 1:02:00

Endurance Interval

4x

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

0:30 (105% of FTP / Z4 HR / 95%-105% LTHR / 7-8 RPE)

1:07:00 - 1:25:00

Tempo Interval

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

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

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

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

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

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

1:25:00 to 1:30:00

Cool Down

Go to Workout File Download Page