I hope that these workouts will provide a little structure to your training routine.

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You can perform these workouts at home on an indoor trainer (you don't necessarily need a smart trainer), or you can follow the interval structure outside.  Intervals will be described in terms of Power (% of Functional Threshold Power, or % of FTP), Heart Rate (Heart Rate Zones and % of Lactate Threshold Heart Rate, or % of LTHR), and Recommended Perceived Exertion (RPE on a scale of 1-10, with 1 being easy, and 10 being a maximum effort). 

 

Click on the buttons below to go to each week's workout page.