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.
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.
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.
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.
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.
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
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
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.
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
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.
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.
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
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
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.
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.
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
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
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
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.
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
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.