This workout has been created to work at a percentage of your FTP - So as long as your FTP is correctly set in the iMi App then the wattage figures will automatically adjust to your training level Assuming FTP = 300 15mins Warm up from 100-300w + 5mins easy spinning ~150w. Main Set: 3x8mins Intervals @ 300w + 4mins recoveries @ 175w Cool down: 5mins easy spinning
Better Cycling http://www.bettercycling.co.uk Welcome to Better Cycling - cycling training from Mike Wilson and Iain Grant. The Better Cycling team have the ideal mix of both scientific and competitive backgrounds. They bring outstanding experience in cycle / triathlon coaching, fitness assessments and Retul bike fitting.
20 x(30+30sec) 30 sec @ 100% 5 minute power 30 sec @50% 5 minute power
***You must enter your current 5 minute power as your 'Threshold Watts(FTP)' on your iPhone and select 'Override server' ***
4 x[5x(30+30sec)] 30 sec @ 100% 5 minute power 30 sec @50% 5 minute power
Maximal Aerobic Power Test (M.A.P Test) 10 mins warm up - increase wattage 10 Watts/minute 1 minute easy 5 x 30 seconds hard with 30 seconds soft pedal 5 minutes easy preparation Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds) Continue until power target can no longer be held REST
The MAP Test result is the average power achieved over the final minute. (Approximately 10W less than the power displayed when failure occurs)
FTP will be approximately 75% of the MAP result, although this can be highly individualistic
Workout type: Bike WARM UP - 15 MINS Start out at EZ pace & gradually build for 10 mins... then 5 x 30s build from 80-110rpm in moderate gear + 30s EZ spin 3 x 12’ @ 100-105%FTP + 3mins EZ spin recovery You can do this on an indoor trainer If you do these on a hill on the road, you may not be able to control the rest intervals (descending to the start) so just take as long as you need Target wattage is 95-105%FTP (see how you feel when you start your warm up) If you only have heart rate then aim for 90-92%mhr ---------------------- COOL DOWN - 10 MINS 10 mins EZ spinning Goal here is to ease the legs out after the ride. , Planned Time: 1:07
Workout type: Bike WARM UP - 10 MINS Start out at EZ pace & gradually build. Include at least 2-3 mins @ 75-80%mhr (or*) %FTP if you have power) then EZ for 2-3 mins CADENCE DRILLS - 40mins 2’ @ 90 rpm + 2’ @ 110 rpm all at 70 - 75% MHR OR 70-75% FTP COOL DOWN - 10 MINS EZ spinning