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Duration: 1h
Stress points: 64
Z1: 15m
Z2: 9m
Z3: 20m
Z4: 16m
Z5: -
Z6: -
Author: C.Hui
20mins warm up
20mins steady effort at 80rpm
2 x 8mins steady+ effort at 75rpm, 2 mins easy
This is an hour of turbo session with 20mins warm up ramp up to 20mins steady state at 80% FTP then two 8mins strong effort at 95% of FTP
Duration: 1h
Stress points: 67
Z1: 14m
Z2: 6m
Z3: 20m
Z4: 20m
Z5: -
Z6: -
Author: C.Hui
20mins warm up
20mins steady at 80rpm
20mins strong at 75rpm
this is a stronger version of 20mins tempo; first start with 20mins warm up then 20mins steady state at 80% FTP then 20mins hard tempo at 95% FTP almost like a FTP test.
Duration: 2h 20m
Stress points: 144
Z1: 46m
Z2: 6m
Z3: 1h 5m
Z4: 23m
Z5: -
Z6: -
Author: C.Hui
10mins WU,
5x30s L 30s R single leg,
10x30s 110rpm 30s easy,
6x3mins big ring 60rpm 2mins easy,
15mins L3 steady 90rpm 5mins easy,
15mins L3 steady 85rpm 5mins easy,
15mins L3 steady 80rpm 5mins easy,
15mins L3 steady 75rpm 5mins easy,
10mins CD
this is set of 15mins steady stateat 85% FTP as an alternative of 2hours weekend ride.
It will first start with 10mins warm up and some single leg drill to practice your full pedal stroke, then 10 high cadence pre-set to bump up your heart rate and bring up your legs before the main set.
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Duration: 1h 5m
Stress points: 63
Z1: 19m
Z2: 38m
Z3: -
Z4: -
Z5: 8m
Z6: -
Author: C.Hui
this is for general preparation, kicking start the training or recovery
15mins warm up,
8 x 4mins steady 1min above FTP hard effort
Duration: 1h 4m
Stress points: 69
Z1: 20m
Z2: 21m
Z3: 10m
Z4: -
Z5: 8m
Z6: 5m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
10x30s 110rpm 30s easy,
5mins steady 80%,
8 x 2mins easy 1min above FTP hard effort,
10mins spinning until the end
Duration: 1h 1m
Stress points: 62
Z1: 26m
Z2: 14m
Z3: 10m
Z4: 5m
Z5: 4m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
5mins steady 80% 2mins easy,
5mins steady+ 95% 2mins easy,
2 x 4mins steady 2min above FTP hard effort,
15mins spinning until the end
Duration: 1h 8m
Stress points: 70
Z1: 26m
Z2: 9m
Z3: 25m
Z4: -
Z5: 6m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
4 x 5mins steady 80% 2mins easy,
2 x 1min steady 3mins above FTP hard effort,
10mins spinning until the end
Duration: 1h 10m
Stress points: 80
Z1: 12m
Z2: 17m
Z3: 23m
Z4: 10m
Z5: 5m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
2mins easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down
Duration: 1h 12m
Stress points: 85
Z1: 12m
Z2: 13m
Z3: 26m
Z4: 12m
Z5: 6m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
1min easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down
Duration: 1h
Stress points: 79
Z1: 24m
Z2: 4m
Z3: 8m
Z4: 3m
Z5: 18m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins 110% FTP hard effort at 75rpm,
2mins easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down