Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75RPM and increases by 5RPM every 5min.

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Hill repeats are a great way to build speed and strength without the risk of high-paced intervals. On a treadmill, a grade of about 6-8% is a nice balance that allows you maintain good form and speed while still getting more power out of your legs. Use 0% to recover between. One option is to maintain a constant speed and just adjust the gradient to change effort, but you can also change both speed and gradient. A mix of steeper inclines and faster paces will help keep this workout fresh.

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Aerobic endurance workouts are aimed at improving your efficiency at lower intensity levels. Training your muscles to access fat as its main fuel source and preserve your precious glycogen stores for the finale. After warming up, you will be completing a series of long aerobic efforts with short recovery. Keep an eye on your heart rate response to the sustained power. Are you achieving the same heart rate in the third effort as the first?

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An easy progressive run. Nothing fancy here, just turning the legs over and logging some miles.

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With a heavy focus on high-intensity cycling, we will rely on runs to provide foundational endurance. Progressive base runs like this one are about consistency, frequency, and simply keeping your running going. It's okay to cut this workout short or scale back on intensity.

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A short session to get you started on your FTP journey.

With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time.

Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores.

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With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from hard efforts.

You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. This is where the adaptation occurs!

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Runs like this cross into light tempo near the end. Feel free to adjust pace down as needed. You can go easier, but with the key focus here on cycling, try not to ratchet up the pace. You may end up regretting that decision when the time comes to push it on the bike.

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The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort.

By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.

Can you achieve the same max power in both sets?

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Hill workouts are an ideal way to keep intensity up on tired legs. It's easier to add intensity by increasing grade than it is by increasing speed. Running fast requires a fair bit of coordination, which can be a challenge on legs tired from cycling. Use lower speeds and higher grades to hit the target intensity. If you find your struggling, back off on the pace before you back off on the gradient.

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The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.

By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.

Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?

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Runs like this are all about frequency. As short as this run is, feel free to cut it even shorter. The goal is simply to maintain a regular schedule of running. Running more often can help to make up for an overall lower volume.



This run may be done in transition.

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Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibers and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec to 20sec and 30sec.

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With a heavy focus on high-intensity cycling, we will rely on runs to provide foundational endurance. Progressive base runs like this one are about consistency, frequency, and simply keeping your running going. It's okay to cut this workout short or scale back on intensity.

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Time to challenge your ability to complete High Intensity efforts after first accumulating some time at sweet spot.

In this session you will complete 2 x 12min sweet spot efforts before finishing with 4 x 1min VO2max efforts.

The more efficient you are in the 12min efforts...

The better your VO2 max efforts will be!

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Building upon your previous 40/20 session, this time we are increasing the number intervals before finishing with a 3min VO2max effort.

We are challenging your ability to recover from hard work and measuring the final effort produced.

Like last time, observe your heart rate before and after each of the 40/20 intervals.

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A higher intensity base run that doesn't cross into threshold territory, this run will help 'fill the left' (build aerobic endurance) while the specific, high-intensity bike training helps 'raise the right' (increase threshold). This sort of run should challenge you, but should never feel unachievable.

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Hill workouts are an ideal way to keep intensity up on tired legs. It's easier to add intensity by increasing grade than it is by increasing speed. Running fast requires a fair bit of coordination, which can be a challenge on legs tired from cycling. Use lower speeds and higher grades to hit the target intensity. If you find your struggling, back off on the pace before you back off on the gradient.

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Building upon your earlier HIIT 80% session, today we are increasing the number of intervals with 5 x 5min moderate intensity efforts.

Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. Take note of your HR during the intervals.

With only a short recovery period of 1min, the aim is to bring heart rate back to normal recovery levels after each effort.

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Building upon your previous HIIT 45sec session, this time we are extending the final sub-threshold interval to 8min.

The same principles apply. Burn up some carbs before completing a steady sub-threshold effort.

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Runs like this are all about frequency. As short as this run is, feel free to cut it even shorter. The goal is simply to maintain a regular schedule of running. Running more often can help to make up for an overall lower volume.



This run may be done in transition.

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After first completing a 15min Tempo effort, you will go straight into 4 x 2min VO2 efforts.

With no recovery period after the initial 15min, this session will challenge your aerobic efficiency.

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Runs like this cross into light tempo near the end. Feel free to adjust pace down as needed. You can go easier, but with the key focus here on cycling, try not to ratchet up the pace. You may end up regretting that decision when the time comes to push it on the bike.

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Building upon the previous 'Tempo With Accelerations' session, this time we are extending the tempo portion to add a little more fatigue.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibers and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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You should be very familiar with this sort of training at this point since it makes up the bulk of the way you're training on the bike. On the run, the goal is the same - to mix in repeated short bouts of high intensity to teach your body to recover effectively while still maintaining a relatively high intensity. Workouts like this help train your body to process lactate and other metabolic byproducts that result from higher intensity efforts.

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A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move on to the next planned session.

Ride as you feel aiming to keep power within Zone 2.

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Hill workouts are an ideal way to keep intensity up on tired legs. It's easier to add intensity by increasing grade than it is by increasing speed. Running fast requires a fair bit of coordination, which can be a challenge on legs tired from cycling. Use lower speeds and higher grades to hit the target intensity. If you find your struggling, back off on the pace before you back off on the gradient.



On longer duration hill reps like this, you should be able to push into threshold territory near the end of each rep without taxing your legs as much as a similarly intense interval on flat terrain.

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Working entirely in your Max Aerobic area, this session maintains the interval duration throughout all efforts, but decreases the intensity.

With adequate recovery we are looking at your HR response to the effort.

Power is decreasing. Is your HR decreasing along with the effort?

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After warming up you will be completing 2 x 11min 'progressive' intervals. Starting out with a comfortable sub-threshold effort, you will finish with a 1min above threshold effort.

Finally the session is completed with a 10min steady threshold effort.

After completing 2 progressive intervals, the final effort should feel relatively comfortable.

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With all of your hard work at threshold on the bike, you may surprise yourself when it comes to running fast. You've got a lot of load in your legs, but you've also got a lot of good fitness. Even though you haven't been running much, you have been doing a lot of good training in this zone. In addition to the pure fitness gains, you also should have a better sense of pacing and moderation of effort at these sorts of intensities. You can use that when it comes to pacing the hard long block at the end of this run.

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Looking to extend your time to exhaustion in this session, by extending the length of the interval and including some time spent near threshold.

The intensity is low enough that the interval can be completed comfortably, yet still creating enough of a stress to improve aerobic capabilities.

The aim is to record the same HR response for both intervals.

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Just like similarly paced efforts on the bike, Tempo Runs should be comfortably uncomfortable. This is the sort of pace you can maintain for a lot longer than you want to. Use the fitness and experience you've gained during the hard bike workouts to help find your rhythm and pacing on the run. This should be challenging, but you've got the fitness now to roll through this workout smoothly and effectively.

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This is a challenging session that builds upon the earlier work of steady sub-threshold efforts.

By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.

All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.

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400m repeats above threshold are long enough to push you. The focus here is on the high-speed repetitions. If you need to back off, go easier on the recovery and work to keep your speed up on the fast part. If you need to take some passive recovery, do so early in the recovery by standing on the sides of the treadmill. Your heart-rate should climb progressively over the course of this workout.

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A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

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Short workouts with brief - but focused - periods of high intensity can be a great way to maintain both fitness and 'feel' during hard training blocks. The focus here is on the short - but fast - interval. Start to build speed near the end of each recovery so you hit the interval at pace. Try to maintain your form as you bring the speed down on the recovery in between.

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By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold.

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A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

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With all of your hard work at threshold on the bike, you may surprise yourself when it comes to running fast. You've got a lot of load in your legs, but you've also got a lot of good fitness. Even though you haven't been running much, you have been doing a lot of good training in this zone. In addition to the pure fitness gains, you also should have a better sense of pacing and moderation of effort at these sorts of intensities. You can use that when it comes to pacing the hard blocks during this run. This run features the most significant work above threshold pace in this plan. It should help you to realize the overall fitness gains you can transfer from one sport to the other, while also reminding you that your focus has been on pedaling rather than pounding the pavement. Pace well and trust your fitness.

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Getting you ready for next weeks FTP test day.

With 4 x 5min sub-threshold efforts, with little recovery, you will touch on the physical and mental effort you face next week.

Focus on producing 4 steady efforts of equal intensity.

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Runs like this are all about frequency. As short as this run is, feel free to cut it even shorter. The goal is simply to maintain a regular schedule of running. Running more often can help to make up for an overall lower volume.



This run may be done in transition.

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After completing the opening Max Aerobic efforts, you will be completing a 6min 'Best effort'.

With no set power for this interval, this is your chance to produce a Personal Best 6min power effort.

Remember to implement effective pacing to get the best out of yourself.

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With a heavy focus on high-intensity cycling, we will rely on runs to provide foundational endurance. Steady base runs like this one are about consistency, frequency, and simply keeping your running going. It's okay to cut this workout short or scale back on intensity.

✓ Available in Zwift View workout More workouts like this

A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

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Hill workouts are an ideal way to keep intensity up on tired legs. It's easier to add intensity by increasing grade than it is by increasing speed. Running fast requires a fair bit of coordination, which can be a challenge on legs tired from cycling. Use lower speeds and higher grades to hit the target intensity. If you find your struggling, back off on the pace before you back off on the gradient.



On longer duration hill reps like this, you should be able to push into threshold territory near the end of each rep without taxing your legs as much as a similarly intense interval on flat terrain.

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Building upon your earlier 'Progressive' interval session, this time we are increasing the time spent at threshold during the progressive steps.

Once again finishing with a steady 10min threshold effort.

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A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

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With all of your hard work at threshold on the bike, you may surprise yourself when it comes to running fast. You've got a lot of load in your legs, but you've also got a lot of good fitness. Even though you haven't been running much, you have been doing a lot of good training in this zone. In addition to the pure fitness gains, you also should have a better sense of pacing and moderation of effort at these sorts of intensities. You can use that when it comes to pacing the hard long block at the end of this run.

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This is your day to produce your best 10min effort!

After warming up and completing 2 x 5min sub-threshold efforts, you will then face a 10min effort with no set power.

This is your chance to ride how you feel, implementing effective pacing, to record your best effort.

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A few focused periods of intensity during these longer 'short' repetitions will help keep your motor primed for the sustained test intervals at and above threshold. You're working hard here, but not for long enough or for enough repetitions that it should really tax you. Focus on form and turnover and back off more on the recovery if you find yourself struggling with fatigue.

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Building upon the previous Sub-Threshold XX session, this time we are decreasing the time between surges and increasing the number of surges.

By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.

All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.

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400m repeats above threshold are long enough to push you. The focus here is on the high-speed repetitions. If you need to back off, go easier on the recovery and work to keep your speed up on the fast part. If you need to take some passive recovery, do so early in the recovery by standing on the sides of the treadmill. Your heart-rate should climb progressively over the course of this workout.

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A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

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A short OPTIONAL workout designed to keep the legs firing and get the internal systems ready for a big effort like a race or test effort. If you prefer rest leading into a big day, that is fine too. This workout is for people who like to keep moving, and it's designed to help keep you sharp without taking your race or test-effort legs out of you.

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Short workouts with brief - but focused - periods of high intensity can be a great way to maintain both fitness and 'feel' during hard training blocks. The focus here is on the short - but fast - interval. Start to build speed near the end of each recovery so you hit the interval at pace. Try to maintain your form as you bring the speed down on the recovery in between.

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