These workout improve your functional power threshold (FTP) and power at lactate threshold heart rate (LTHR). You can go faster for longer periods.
These workouts should only be done during the build phase.
Always warmup for at least 10-20 min before starting these workouts.
- 2×20 or 3×20 in Zone 4. Warm up for 10-15 min with some 1 or 2 min efforts at zone 3 and 4. Each interval should be in zone 4. It may take a few minutes for you HR to get to zone 4. Cadence should be around 85-90 RPM. Rest 5-10 min with easy spinning zone 1 between intervals. Can be mixed with other work outs such as V02max intervals. Avg HR of each interval should be in zone 4.
- 4×15 in Zone 4. Warm up for 10-15 min with some 1 or 2 min efforts at zone 3 and 4. Each interval should be in zone 4. It may take a few minutes for you HR to get to zone 4. Cadence should be around 85-90 RPM. Rest 5-10 min with easy spinning zone 1 between intervals. Can be mixed with other work outs such as V02max intervals. Avg HR of each interval should be in zone 4.
- 5×10 in Zone 4. Warm up for 10-15 min with some 1 or 2 min efforts at zone 3 and 4. Each interval should be in zone 4. It may take a few minutes for you HR to get to zone 4. Cadence should be around 85-90 RPM. Rest 5-10 min with easy spinning zone 1 between intervals. Can be mixed with other work outs such as V02max intervals. Avg HR of each interval should be in zone 4.