Aktivitus 10wk Ironteam & Endurance
Priority is building endurance and aerobic performance. This means the cycling specific muscles will improve their aerobic capacity, your oxygen transport system will be more effective. Mainley these sessions will increase your Aerobic threshold and give you the base to develope your FTP and and VO2max capacity on other more high intensity sessions. (Check out Aktivitus 60 min Power & Endurance)
Do each workout four times before hitting next one. Do it twice a week. Every workout is 120 min.
The workout is designed by Johan Hasselmark, Managing partner at Aktivitus Testcenter & Coaching in Stockholm, Sweden. Johan has 20 years of experience in endurance sports and ultra distances. He now belongs to the international top level in Adventure Racing with his team Swedish Armed Forces. Johan has a Master of Science in Engineering and an extent practical experience of physiological tests, training and coaching.
The goal with theese sessions are higher Aerobic threshold (LT), higher ability to use fat as fuel, better aerobic performance and endurance. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.
Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added. Therefore we have designed these 2h effective distance workouts as they give you similar training effect as a 3 to 5h low intensity ride without any plan.
This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testcenter & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries. Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se
This is a standard program, "One size fits all". To get the best out of your training we recommend individual programs and training sessions based on your physiology status, goals, ability to train and your strengths and weaknesses. All training is done at your on safety and Aktivitus can not be hold responsible.
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