Training

Week 6

DAY 1: ENDURANCE/FREE RIDE DAY 2: PURE STRENGTH #2

Today is a steady 45 minute endurance ride. Try to maintain a constant effort somewhere between 3/10 to 6/10, or power zones 2 to 3.

Don’t forget, it’s fine to miss a day if you have to. Just skip one when you need to and move on to the next planned session.

Today is the second of our pure strength workouts and builds on last week’s session.

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2) and include three 6 second high cadence/low power sprints. Ride for 60 seconds at 2/10 (zone 1).

Ride for 45 seconds at 8/10 (zone 4) at 50 RPM. Rest for three minutes at 2/10 (zone 1), no set cadence. Repeat these two more times.

Ride at 5/10 (zone 3) for 10 minutes. Include three 10 second maximal effort sprints throughout the effort. Rest for 5 minutes at 2/10 (zone 1).

Now repeat three more of the 45 second intervals as before, again with 3 minutes rest after each. Again, follow this with 10 minutes at 5/10, including three 10 second max sprints.

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

DAY 3: REST DAY DAY 4: TEMPO INTO Vo2 MAX #1

Rest Day. If you feel like training then feel free to go for a ride or do some cross-training, but keep it nice and easy.

Start your warm up with 3 minutes at 2/10 (zone 1). Ride for 30 seconds at 7/10 (zone 4), rest for 60 seconds at 3/10 (zone 2) and repeat this another two times. Ride at 4/10 (zone 2) for 2 minutes 30 seconds.

Now we start our tempo interval. Ride at 5/10 (zone 3) for 30 minutes.

Go straight into some harder intervals. Ride at 9/10 (zone 5) for 2 minutes, then recover for 3 minutes at 2/10 (zone 1). Repeat two more times.

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

DAY 5: 40/20'S INTO FTP #1 DAY 6: SEASON BASE #3

Start your warm up with 3 minutes at 2/10 (zone 1). Ride for 30 seconds at 7/10 (zone 4), rest for 60 seconds at 3/10 (zone 2) and repeat this another two times. Finish your warm up with 2 minutes 30 seconds at 4/10 (zone 2). Recover at 2/10 (zone 1) for 60 seconds.

Now we have your 40/20 intervals followed by 10 minutes of threshold riding. Ride at 10/10 (zone 6) for 40 seconds, recover at 2/10 (zone 1) for 20 seconds, and repeat another three times. Then, ride at 7/10 (zone 4) for 10 minutes. Rest for 10 minutes at 2/10 (zone 1).

Repeat the 40/20 intervals and the 10 minute threshold effort, then rest for 60 seconds at 2/10 (zone 1).

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

Start your warm up with 3 minutes at 2/10 (zone 1). Ride at 7/10 (zone 4) for 60 seconds then rest at 3/10 (zone 2) for 60 seconds, and repeat again. To finish your warm up, ride at 4/10 (zone 2) for 2 minutes.

Now we have some intervals. Ride for 6 minutes at 7/10 (zone 4), rest for 2 minutes at 2/10 (zone 1). Repeat this four more times.

Next, ride at 6/10 (zone 3) for 15 minutes, then rest for 60 seconds at 2/10 (zone 1).

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.