Workouts» Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan» Week 1 »

B: Tempo: 8 x 3 min @Tempo + 1 min @Threshold

5min from 40 to 60% FTP
5min @ 60% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
3min @ 80% FTP
1min @ 95% FTP
1min @ 55% FTP
5min @ 60% FTP
5min from 50 to 30% FTP
5min from 40 to 60% FTP5min @ 60% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP3min @ 80% FTP1min @ 95% FTP1min @ 55% FTP5min @ 60% FTP5min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 18m

Z2: 10m

Z3: 24m

Z4: 8m

Z5: -

Z6: -

30%
17%
40%
13%
0%
0%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-8x (3 minutes @Tempo + 1 minute @Threshold, with 1 minute easy between).
-Alternate between 60 RPM and 90+ RPM for each interval .
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan » Week 1

  • A: 4 x Decreasing Time, Increasing Effort

    1h | 50 SP

    View >

  • B: Tempo: 8 x 3 min @Tempo + 1 min @Threshold

    1h | 55 SP

    View >

  • C: Sweet Spot: SST: 3x10

    1h | 63 SP

    View >

  • SATURDAY OR SUNDAY: E: Endurance/Tempo Ride

    1h 30m | 71 SP

    View >

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