Weeks: 16
Duration: 5h 34m/week
Stress points: 366/week
Workouts: 78
Total duration: 89h 6m
Total stress points: 5850
Z1: 23h 28m
Z2: 10h 31m
Z3: 38h 57m
Z4: 11h 28m
Z5: 3h 1m
Z6: 1h 41m
Select a week or scroll down to view all workouts.
Workouts: 5
Total duration: 4h 31m
Total stress points: 292
Average workout:
Duration 54m
Stress points 58
Z1: 1h 9m
Z2: 32m
Z3: 2h 19m
Z4: 10m
Z5: 7m
Z6: 14m
Duration: 50m
Stress points: 54
Z1: 9m
Z2: 6m
Z3: 29m
Z4: 3m
Z5: 2m
Z6: 1m
Introductory workout to be done prior to starting a training plan. Later in the week you will be completing your initial FTP test. Today's session is a great way to gauge where your FTP is before the test session.
Duration: 56m
Stress points: 57
Z1: 22m
Z2: 9m
Z3: 20m
Z4: 5m
Z5: -
Z6: -
The opening 5 minute threshold effort prepares you for the following 2 x 10 Sub-Threshold Interval.
Note your heart rate at the completion of the 10 minute Sub-Threshold intervals.
Did max HR rise, or were you able to maintain?
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 45m
Stress points: 49
Z1: 15m
Z2: 4m
Z3: 20m
Z4: -
Z5: 3m
Z6: 2m
The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
Upon saving your ride, you will be notified if your FTP improved.
Duration: 1h 2m 30s
Stress points: 67
Z1: 8m
Z2: 3m
Z3: 45m
Z4: 2m
Z5: 2m
Z6: 3m
NEUROMUSCULAR POWER #1
-----
WU:
10 Min including 1 min efforts in zone 4 and 5.
-----
MS:
Every 3min perform a 10 Sec surge.
TARGET: Power Zone 3 (lower end of range)
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Duration: 57m 45s
Stress points: 65
Z1: 16m
Z2: 9m
Z3: 25m
Z4: -
Z5: -
Z6: 8m
Complete 8 x 1 Min Anaerobic Capacity Intervals, before finishing with a 25 Min zone 2 effort.
Observe your Heart Rate response during the 25 Min effort.
How much does it increase throughout the effort?
Workouts: 5
Total duration: 4h 53m
Total stress points: 303
Average workout:
Duration 59m
Stress points 61
Z1: 1h 44m
Z2: 27m
Z3: 1h 32m
Z4: 50m
Z5: 2m
Z6: 18m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 59m
Stress points: 69
Z1: 14m
Z2: 3m
Z3: 20m
Z4: 20m
Z5: 2m
Z6: -
WU:
10 Min including 1 minute efforts in zone 4 and 5.
-----
MS1:
3 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 57m 30s
Stress points: 68
Z1: 18m
Z2: 9m
Z3: 20m
Z4: -
Z5: -
Z6: 10m
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Duration: 59m
Stress points: 46
Z1: 44m
Z2: 5m
Z3: 2m
Z4: -
Z5: -
Z6: 8m
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
3 x 10 Min Power Surge Intervals.
15sec on / 45sec off
TARGET: Power Z6 /Power Z1
CADENCE: 95-105rpm.
RECOVERY: 5 Mins
Duration: 1h 12m
Stress points: 72
Z1: 28m
Z2: 9m
Z3: 5m
Z4: 30m
Z5: -
Z6: -
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 3 (lower end of range)
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
3 x 10 Min Sub-Threshold Intervals
TARGET: Power Zone lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min
Workouts: 5
Total duration: 5h 12m
Total stress points: 350
Average workout:
Duration 1h 2m
Stress points 70
Z1: 1h 10m
Z2: 27m
Z3: 2h 47m
Z4: 31m
Z5: 2m
Z6: 15m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 57m
Stress points: 71
Z1: 21m
Z2: 9m
Z3: 15m
Z4: -
Z5: -
Z6: 12m
ANAEROBIC CAPACITY MAINTENANCE #3
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
12 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 16m
Stress points: 83
Z1: 22m
Z2: 9m
Z3: 40m
Z4: 5m
Z5: -
Z6: -
SUB-THRESHOLD #3
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 4
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min
Duration: 1h 2m 30s
Stress points: 67
Z1: 8m
Z2: 3m
Z3: 45m
Z4: 2m
Z5: 2m
Z6: 3m
NEUROMUSCULAR POWER #1
-----
WU:
10 Min including 1 min efforts in zone4 and 5.
-----
MS:
Ride prescribed time in Tempo Zone. Every 3min perform a 10 Sec surge.
TARGET: Power Zone 3 (lower end of range)
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Duration: 1h 11m
Stress points: 81
Z1: 20m
Z2: 5m
Z3: 22m
Z4: 24m
Z5: -
Z6: -
SEASON BASE #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
4 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Workouts: 5
Total duration: 5h 42m
Total stress points: 368
Average workout:
Duration 1h 8m
Stress points 74
Z1: 2h 4m
Z2: 42m
Z3: 2h 2m
Z4: 26m
Z5: 5m
Z6: 24m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 10m
Stress points: 57
Z1: 42m
Z2: 18m
Z3: -
Z4: 2m
Z5: -
Z6: 8m
NEUROMUSCULAR POWER SURGES #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
3 x 10 Min Power Surge Intervals.
15sec on / 45sec off
TARGET: Power Z6 /Power Z1
CADENCE: 95-105rpm.
RECOVERY: 5 Mins
-----
MS2:
4 x 10 Sec Maximal Sprints
TARGET: Power Maximal effort
CADENCE: 110+rpm.
RECOVERY: 2 Mins
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 25m
Stress points: 94
Z1: 26m
Z2: 9m
Z3: 45m
Z4: -
Z5: 5m
Z6: -
SUB-THRESHOLD #4
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 3
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone Upper Z3 / lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min
TERRAIN: Flat / Rolling
-----
MS3:
5 x 1 Min High Cadence / High Power Intervals.
TARGET: Power Zone 5
CADENCE: 110+
RECOVERY: 1 Min
Duration: 1h 11m
Stress points: 88
Z1: 36m
Z2: 9m
Z3: 10m
Z4: -
Z5: -
Z6: 16m
ANAEROBIC CAPACITY MAINTENANCE #4
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1 and MS2:
8 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS3:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Duration: 1h 11m
Stress points: 81
Z1: 20m
Z2: 5m
Z3: 22m
Z4: 24m
Z5: -
Z6: -
SEASON BASE #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
4 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Workouts: 5
Total duration: 5h 7m
Total stress points: 329
Average workout:
Duration 1h 1m
Stress points 66
Z1: 1h 44m
Z2: 35m
Z3: 1h 40m
Z4: 1h 4m
Z5: -
Z6: 4m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 2m
Stress points: 52
Z1: 30m
Z2: 9m
Z3: 20m
Z4: 3m
Z5: -
Z6: -
PURE STRENGTH #1
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
3 x 30 Sec Pure Strength (PS) High Power / Low Cadence Intervals.Remain seated for PS efforts
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
Once PS intervals are completed, perform 10min Tempo including 3 x 10 Sec max sprints from close to race speed.
3 Min recovery between sprints.
TARGET: Maximal effort
CADENCE: 100+rpm
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 57m 20s
Stress points: 63
Z1: 24m
Z2: 9m
Z3: 20m
Z4: -
Z5: -
Z6: 4m
TEMPO INTO SPRINTS #1
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 Min Tempo interval leading into maximal sprints
TARGET: Power Zone 3
CADENCE: 90-100rpm
Immediately 10 Min Tempo is completed, perform the following sprint efforts
60 Sec On / 60 Sec recovery
30 Sec On / 30 Sec recovery
15 Sec On / 45 Sec recovery
10 Sec Max
CADENCE: 100+rpm
Duration: 1h 12m 15s
Stress points: 81
Z1: 34m
Z2: 9m
Z3: -
Z4: 29m
Z5: -
Z6: -
PURE STRENGTH / FTP #1
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
Complete 3 sets of the following
45 Sec Pure Strength (PS) High Power / Low cadence. Remain seated. Immediately into 4 Min FTP at self selected cadence
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
MS2:
3 x 5 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 95-105rpm
RECOVERY: 4 Min
Duration: 1h 10m
Stress points: 85
Z1: 16m
Z2: 7m
Z3: 15m
Z4: 32m
Z5: -
Z6: -
SEASON BASE #3
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
5 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Workouts: 5
Total duration: 4h 54m
Total stress points: 322
Average workout:
Duration 59m
Stress points 64
Z1: 1h 20m
Z2: 33m
Z3: 1h 52m
Z4: 58m
Z5: 6m
Z6: 5m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 3m 30s
Stress points: 54
Z1: 30m
Z2: 9m
Z3: 20m
Z4: 5m
Z5: -
Z6: -
PURE STRENGTH #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
3 x 45 Sec Pure Strength (PS) High Power / Low Cadence Intervals.Remain seated for PS efforts
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
Once PS intervals are completed, perform 10min Tempo including 3 x 10 Sec max sprints from close to race speed.
3 Min recovery between sprints.
TARGET: Maximal effort
CADENCE: 100+rpm
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h
Stress points: 68
Z1: 14m
Z2: 9m
Z3: 32m
Z4: -
Z5: 6m
Z6: -
TEMPO / VO2MAX #1
After first completing some Endurance, perform a steady tempo effort, leading into Vo2 Max intervals.
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
-----
MS1:
30 Min Tempo effort
TARGET: Power Zone 3
CADENCE: 90-100rpm.
TERRAIN: Flat / Rolling
-----
MS3:
3 x 2 Min Vo2 Max
TARGET: Power Zone 5
CADENCE: 90-100rpm.
RECOVERY: 2min
Duration: 55m
Stress points: 67
Z1: 20m
Z2: 9m
Z3: -
Z4: 22m
Z5: -
Z6: 5m
40/20's into FTP #1
After first completing some Endurance, perform 2 sets of 40/20's leading into FTP.
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
-----
MS1:
4 x 40 Sec Power Z6 / 20 Sec Power Z1, leading straight into 10 Min Power Z4
CADENCE: 90-100rpm.
Duration: 1h 10m
Stress points: 85
Z1: 16m
Z2: 7m
Z3: 15m
Z4: 32m
Z5: -
Z6: -
SEASON BASE #3
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
5 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.
Workouts: 5
Total duration: 7h 9m
Total stress points: 444
Average workout:
Duration 1h 26m
Stress points 89
Z1: 1h 23m
Z2: 42m
Z3: 4h 35m
Z4: 27m
Z5: -
Z6: 2m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 36m
Stress points: 106
Z1: 17m
Z2: 12m
Z3: 40m
Z4: 27m
Z5: -
Z6: -
Warm up 10min followed by
3 x 9min efforts @ 98%, 95% and 91% respectively with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 51m 30s
Stress points: 117
Z1: 28m
Z2: 12m
Z3: 1h 10m
Z4: -
Z5: -
Z6: 2m
Warm up then complete
2 x 15min SST efforts @ 90%
*** Start each interval with 3 x 15sec surges with 30sec recovery. Following the 3rd surge, do not rest. Go straight into the SST effort.
10min recovery between intervals.
Remaining ride completed as Endurance Free Ride
Cool down.
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 1h 53m
Stress points: 113
Z1: 27m
Z2: 6m
Z3: 1h 20m
Z4: -
Z5: -
Z6: -
Warm up 10min, then complete
2 x 20min efforts @ 84%. However, vary your cadence by + or - 5rpm every 5min.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.
Workouts: 5
Total duration: 6h 28m
Total stress points: 415
Average workout:
Duration 1h 18m
Stress points 83
Z1: 1h 23m
Z2: 48m
Z3: 3h 35m
Z4: 40m
Z5: -
Z6: 2m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 51m
Stress points: 129
Z1: 19m
Z2: 12m
Z3: 40m
Z4: 40m
Z5: -
Z6: -
Warm up 10min followed by
4 x 10min efforts @ 98%, 96%, 94% and 92% respectively with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 38m 15s
Stress points: 104
Z1: 39m
Z2: 12m
Z3: 45m
Z4: -
Z5: -
Z6: 2m
Warm up then complete
3 x 15min SST efforts @ 90%
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort
10min recovery between intervals.
Cool down.
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 1h 11m
Stress points: 74
Z1: 14m
Z2: 12m
Z3: 45m
Z4: -
Z5: -
Z6: -
Warm up 10min, then complete
1 x 45min tempo effort @ 85%. However, vary your cadence by + or - 5rpm every 5min
Cool down.
Workouts: 5
Total duration: 6h 15m
Total stress points: 406
Average workout:
Duration 1h 15m
Stress points 81
Z1: 1h 10m
Z2: 48m
Z3: 3h 10m
Z4: 1h 5m
Z5: -
Z6: 2m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 54m
Stress points: 135
Z1: 17m
Z2: 12m
Z3: 40m
Z4: 45m
Z5: -
Z6: -
Warm up 10min followed by
3 x 15min efforts @ 98%, 95% and 91% respectively, with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 21m 30s
Stress points: 89
Z1: 28m
Z2: 12m
Z3: 20m
Z4: 20m
Z5: -
Z6: 2m
Warm up then complete
2 x 20min SST efforts @ 90
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort
10min recovery between intervals.
Cool down.
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 1h 11m
Stress points: 74
Z1: 14m
Z2: 12m
Z3: 45m
Z4: -
Z5: -
Z6: -
Warm up 10min, then complete
1 x 45min tempo effort @ 85%. However, vary your cadence by + or - 5rpm every 5min
Cool down.
Workouts: 5
Total duration: 6h 19m
Total stress points: 421
Average workout:
Duration 1h 16m
Stress points 84
Z1: 1h 22m
Z2: 48m
Z3: 2h 25m
Z4: 1h 30m
Z5: 12m
Z6: 2m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 19m
Stress points: 97
Z1: 17m
Z2: 12m
Z3: -
Z4: 50m
Z5: -
Z6: -
Warm up followed by
2 x 25min efforts @ 96% and 91% respectively, with 3min recovery.
Cool down 10min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 27m
Stress points: 95
Z1: 23m
Z2: 12m
Z3: 40m
Z4: -
Z5: 12m
Z6: -
After a good warm up and 1 hour of Endurance Free Riding, complete the following.
4 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.
Duration: 1h 21m 30s
Stress points: 89
Z1: 28m
Z2: 12m
Z3: -
Z4: 40m
Z5: -
Z6: 2m
Warm up then complete
2 x 20min SST efforts @ 90
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort
10min recovery between intervals.
Cool down.
Duration: 1h 26m
Stress points: 92
Z1: 14m
Z2: 12m
Z3: 1h
Z4: -
Z5: -
Z6: -
Warm up 10min, then complete
1 x 60min tempo effort @ 85%. However, vary your cadence by + or - 5rpm every 5min.
Cool down 10min.
Workouts: 5
Total duration: 5h 55m
Total stress points: 399
Average workout:
Duration 1h 11m
Stress points 80
Z1: 1h 18m
Z2: 47m
Z3: 2h 35m
Z4: 50m
Z5: 25m
Z6: -
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 32m
Stress points: 104
Z1: 26m
Z2: 11m
Z3: 40m
Z4: -
Z5: 15m
Z6: -
After a good warm up and 45min of Endurance Free Riding, complete the following.
5 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 19m
Stress points: 97
Z1: 17m
Z2: 12m
Z3: -
Z4: 50m
Z5: -
Z6: -
Warm up followed by
2 x 25min efforts @ 96% and 91% respectively, with 3min recovery.
Cool down 10min.
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 1h 16m
Stress points: 90
Z1: 24m
Z2: 12m
Z3: 30m
Z4: -
Z5: 10m
Z6: -
Warm up then complete
2 x 20min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.
Workouts: 5
Total duration: 5h 50m
Total stress points: 402
Average workout:
Duration 1h 10m
Stress points 80
Z1: 1h 24m
Z2: 48m
Z3: 2h 10m
Z4: 1h
Z5: 28m
Z6: -
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 14m
Stress points: 88
Z1: 29m
Z2: 12m
Z3: 15m
Z4: -
Z5: 18m
Z6: -
After a good warm up and 15min Endurance Free Riding, complete the following.
6 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 32m
Stress points: 116
Z1: 20m
Z2: 12m
Z3: -
Z4: 1h
Z5: -
Z6: -
Warm up 10min followed by
3 x 20min efforts @ 98%, 95% and 91% respectively with 3min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 1h 16m
Stress points: 90
Z1: 24m
Z2: 12m
Z3: 30m
Z4: -
Z5: 10m
Z6: -
Warm up then complete
2 x 20min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.
Workouts: 5
Total duration: 5h 48m
Total stress points: 369
Average workout:
Duration 1h 10m
Stress points 74
Z1: 1h 47m
Z2: 45m
Z3: 2h 5m
Z4: 1h 4m
Z5: -
Z6: 7m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 54m 30s
Stress points: 44
Z1: 41m
Z2: 9m
Z3: -
Z4: -
Z5: -
Z6: 5m
Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Then complete
6 x 45sec @ lower Z6 with 5 minutes recovery.
Cool down.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 1h 38m 15s
Stress points: 115
Z1: 24m
Z2: 12m
Z3: 40m
Z4: 20m
Z5: -
Z6: 2m
Warm up then complete
3 x 20min SST efforts @ 88-94%FTP
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd sprint do not rest. Straight into the SST effort.
5min recovery between intervals.
Cool down.
Duration: 1h 27m
Stress points: 102
Z1: 31m
Z2: 12m
Z3: -
Z4: 44m
Z5: -
Z6: -
Warm up, then complete 4 x 11min @ 100%, 97%, 94% and 91% respectively, with 5min recovery.
Cool down.
Workouts: 5
Total duration: 6h 34m
Total stress points: 456
Average workout:
Duration 1h 19m
Stress points 91
Z1: 2h 5m
Z2: 42m
Z3: 2h 11m
Z4: 49m
Z5: 45m
Z6: 3m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 9m
Stress points: 64
Z1: 27m
Z2: 9m
Z3: 30m
Z4: -
Z5: -
Z6: 3m
Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of 3 x 30sec @ Z6 power with 2min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 37m
Stress points: 120
Z1: 43m
Z2: 9m
Z3: 15m
Z4: -
Z5: 30m
Z6: -
Warm up well including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of
3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.
Duration: 1h 36m
Stress points: 122
Z1: 24m
Z2: 12m
Z3: 41m
Z4: 5m
Z5: 15m
Z6: -
Warm up then complete
2 x 30min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.
Duration: 1h 27m
Stress points: 102
Z1: 31m
Z2: 12m
Z3: -
Z4: 44m
Z5: -
Z6: -
Warm up, then complete 4 x 11min @ 100%, 97%, 94% and 91% respectively, with 5min recovery.
Cool down.
Workouts: 5
Total duration: 5h 57m
Total stress points: 402
Average workout:
Duration 1h 11m
Stress points 80
Z1: 1h 53m
Z2: 34m
Z3: 2h 35m
Z4: 5m
Z5: 48m
Z6: 2m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 14m
Stress points: 63
Z1: 31m
Z2: 9m
Z3: 34m
Z4: -
Z5: -
Z6: -
Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of 4 x 30sec @ Z6 power with 2min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.
Duration: 45m
Stress points: 49
Z1: 15m
Z2: 4m
Z3: 20m
Z4: -
Z5: 3m
Z6: 2m
Let's see how much you have improved over the last 14 weeks!
The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
Upon saving your ride, you will be notified if your FTP improved.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 37m
Stress points: 120
Z1: 43m
Z2: 9m
Z3: 15m
Z4: -
Z5: 30m
Z6: -
Warm up well including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of
3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.
Duration: 1h 36m
Stress points: 122
Z1: 24m
Z2: 12m
Z3: 41m
Z4: 5m
Z5: 15m
Z6: -
Warm up then complete
2 x 30min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.
Workouts: 3
Total duration: 2h 36m
Total stress points: 172
Average workout:
Duration 52m
Stress points 57
Z1: 33m
Z2: 34m
Z3: 1h 25m
Z4: -
Z5: -
Z6: 4m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 47m 30s
Stress points: 64
Z1: 22m
Z2: 22m
Z3: -
Z4: -
Z5: -
Z6: 4m
The aim today is to produce repeatable, high power intervals.
With 2 sets of the 35 second Anaerobic Intensive intervals, note any differences in your heart rate response from the first to the second set.
Between the Anaerobic Intensive sets, we complete a 10 minute tempo effort to build some fatigue.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is the day all of your hard work in training will pay off.
Remember to hydrate well throughout the ride and eat regularly.
Good luck!