Chris O'Hearn

These workouts have been created by Christopher O'Hearn

A note about how to use these workouts
There are three basic types of workout: Anaerobic, Lactate threshold and Aerobic.
Each type of workout has three different levels or doses: High, Medium and Low.
In any training week you would have at least one of each type and one of each dose depending on your priorities. If you are aiming to build FTP then Lactate threshold would be High, while in early season Aerobic might be Medium and Anaerobic Low. Once you get into race season then Anaerobic might be Medium or High.


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Workout overview

Duration: 1h 30m

Stress points: 92

Zone distribution

Z1: 10m

Z2: 1h 14m

Z3: -

Z4: -

Z5: -

Z6: 6m

11%
82%
0%
0%
0%
7%

Author: C.O'Hearn ZHR Masters

A variation on the Aerobic base endurance rides.
Try to get HR down to Z2 (about 70-72% max) in between the intervals, even if it means slightly lower power.
Good for getting in some endurance time while also building up fatigue resistance.

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Workout overview

Duration: 1h 11m

Stress points: 77

Zone distribution

Z1: 23m

Z2: 26m

Z3: 5m

Z4: 2m

Z5: -

Z6: 15m

32%
37%
7%
3%
0%
21%

Author: C.OHearn Z50

Warmup followed by 5x3 minute aerobic capacity intervals with equal recovery periods.

High dose.

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Workout overview

Duration: 1h 6m

Stress points: 70

Zone distribution

Z1: 20m

Z2: 27m

Z3: 5m

Z4: 2m

Z5: -

Z6: 13m

30%
40%
8%
3%
0%
19%

Author: C.OHearn Z50

High dose anaerobic capacity intervals.

Warmup followed by 5 x 2.5 minute intervals with equal recovery.

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Workout overview

Duration: 1h 11m

Stress points: 78

Zone distribution

Z1: 23m

Z2: 26m

Z3: 5m

Z4: 2m

Z5: -

Z6: 15m

32%
37%
7%
3%
0%
21%

Author: C.OHearn Z50

High dose aerobic capacity intervals.

Warmup followed by 2x3 min, 2x2.5 and 2x1.5 min anaerobic intervals with equal recovery periods.

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Workout overview

Duration: 51m

Stress points: 48

Zone distribution

Z1: 12m

Z2: 27m

Z3: 5m

Z4: 2m

Z5: -

Z6: 5m

23%
53%
10%
4%
0%
10%

Author: C.OHearn Z50

Warmup followed by 10 x 30 second Z6 anaerobic intervals with equal recovery.

Low dose.

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Workout overview

Duration: 53m

Stress points: 50

Zone distribution

Z1: 18m

Z2: 22m

Z3: 5m

Z4: 2m

Z5: -

Z6: 6m

33%
42%
9%
4%
0%
11%

Author: C.OHearn Z50

Warmup followed by 2x1.5 min, 2x1 min, 2x.5 min Z6 anaerobic intervals.

Low Dose

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Workout overview

Duration: 59m

Stress points: 61

Zone distribution

Z1: 16m

Z2: 27m

Z3: 5m

Z4: 2m

Z5: -

Z6: 9m

27%
46%
8%
3%
0%
15%

Author: C.OHearn Z50

Warmup followed by 6x1.5 minute Z6 anaerobic intervals.

Medium dose.

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Workout overview

Duration: 59m

Stress points: 60

Zone distribution

Z1: 17m

Z2: 26m

Z3: 5m

Z4: 2m

Z5: -

Z6: 9m

28%
45%
8%
3%
0%
15%

Author: C.OHearn Z50

Warmup followed by 2x2 min, 2x1.5 min and 2x1 min Z6 anaerobic intervals.

Medium dos.e

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Workout overview

Duration: 1h 19m

Stress points: 75

Zone distribution

Z1: 41m

Z2: 14m

Z3: -

Z4: 14m

Z5: 6m

Z6: 4m

52%
17%
0%
18%
8%
5%

Author: C.OHearn Z50

Short, medium and longer intervals at varying intensity and quick recoveries.

8 x hard sprints for 30 seconds with 30 seconds recovery.

6 x above FTP Z5 efforts for 1 minute with 1 minute recovery.

3 x sweet spot Z4 intervals of 5, 4 and 3 minutes with equal recovery.

A really hard workout which gives a bit of everything.

High Dose

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Workout overview

Duration: 1h 18m 30s

Stress points: 70

Zone distribution

Z1: 45m

Z2: 14m

Z3: -

Z4: 11m

Z5: 6m

Z6: 3m

57%
17%
0%
14%
8%
4%

Author: C.OHearn Z50

A bit of everything workout of short, medium and longer intervals at varying intensity.

8 x 25 second sprints with 35 seconds recovery.

6 x 1 minute above FTP Z5 intervals with 1.15 recovery.

3 sweet spot Z4 intervals of 4,3, and 2 minutes with equal recovery.

Medium dose.

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Workout overview

Duration: 1h 23m

Stress points: 88

Zone distribution

Z1: 6m

Z2: 30m

Z3: 9m

Z4: 39m

Z5: -

Z6: -

7%
36%
10%
47%
0%
0%

Author: C.OHearn Z50

15-13-11 min Lactate Threshold High Dose

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Workout overview

Duration: 59m

Stress points: 57

Zone distribution

Z1: 12m

Z2: 21m

Z3: 9m

Z4: 18m

Z5: -

Z6: -

20%
35%
15%
31%
0%
0%

Author: C.OHearn Z50

8-6-4 Lactate Threshold Intervals Low Dose

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Workout overview

Duration: 1h 13m 45s

Stress points: 77

Zone distribution

Z1: 15m

Z2: 21m

Z3: 9m

Z4: 30m

Z5: -

Z6: -

20%
28%
12%
41%
0%
0%

Author: C.OHearn Z50

12-10-8 Lactate Threshold Intervals Medium Dose

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Workout overview

Duration: 1h 10m

Stress points: 73

Zone distribution

Z1: 28m

Z2: 20m

Z3: -

Z4: 2m

Z5: 20m

Z6: -

40%
29%
0%
3%
29%
0%

Author: C.O'Hearn ZHR Masters

Harder version - for building up above-threshold endurance. Great for short distance TTs.
Recommended by Matt Bottrill, multiple UK TT champion.

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Workout overview

Duration: 1h 2m

Stress points: 63

Zone distribution

Z1: 25m

Z2: 19m

Z3: -

Z4: 2m

Z5: 16m

Z6: -

40%
31%
0%
3%
26%
0%

Author: C.O'Hearn ZHR Masters

Good for building up TT endurance especially for shorter distances like 10 miles where you need to spend most of your time above threshold.
This is the medium version - the next level is holding for 5 minutes.

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Workout overview

Duration: 1h 20m

Stress points: 78

Zone distribution

Z1: 26m

Z2: 21m

Z3: 9m

Z4: 25m

Z5: -

Z6: -

32%
26%
11%
31%
0%
0%

Author: C.OHearn Z50

Warmup followed by 1-2-3-4-5-4-3-2-1 mins @ FTP with recovery periods.

Total time at FTP threshold 25 mins.

High dose.

Good maintenance workout during season, especially in a week without a race or other sustained effort.

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Workout overview

Duration: 1h 11m

Stress points: 66

Zone distribution

Z1: 26m

Z2: 16m

Z3: 9m

Z4: 20m

Z5: -

Z6: -

37%
23%
12%
28%
0%
0%

Author: C.OHearn Z50

Warmup followed by a pyramid of 1-2-3-4-4-3-2-1 mins @ FTP with recovery.

Total 20 mins time at FTP.

Medium dose.

Good for maintaining FTP when fit and in good form.

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Workout overview

Duration: 1h 25m

Stress points: 98

Zone distribution

Z1: 26m

Z2: 19m

Z3: -

Z4: 20m

Z5: 20m

Z6: -

31%
22%
0%
24%
24%
0%

Author: C.OHearn Z50

A little change from lactate threshold intervals.

These 4 x 10 min blocks vary between 95 and 110% 1 minute intervals.

Use when fully fit to maintain FTP. Good for TT racing to replicate ups and downs on courses.

High dose.

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