Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy...
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.
We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it!
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
This one hour session is designed to help improve your FTP. The main set is 6x3 minutes each with its own variation within the 3 minute segments. All will have at least some of the 3-minutes that are above your current FTP. Resetting the bar!
Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!