Public Workouts by Rating
Indoor Stage Race
From http://cadencecycling.com
CADENCE INDOOR STAGE RACE!!
10:00 Warm Up and Calibrate
STAGE 1 - Prologue TT (uphill - use climbing blocks)
STAGE 2 - Road Race, Breakaway, and Race Winning Attack
STAGE 3 - Criterium with Sprint Finish
Cool Down - 10 min
Technique, Perceived Exertion
From http://cadencecycling.com
Goals of workout:
Technique
Application of Perceived Exertion
Warm Up and Calibrate
Fast Cadence/Over Gear
SubLT - Zone 3 Effort
VO2 Max Effort - Zone 5
Lactate Threshold/SuperLT Effort - Zone 4a and 4b
SubMax Effort - Zone 6
Cool Down
Micro Intervals and Attack Intervals
From http://cadencecycling.com
Technique and Drills
8 minutes of 15 sec. Micro Intervals
4 x 4 minute Attack Intervals
5 minute VO2-Max Intervals
This is a classic workout for all endurance sports. I used it for rowing where 5 minutes is close to the race distance but it's a staple for cycling, XC ski and running when building aerobic capacity is the goal.
During the warm-up do some accelerations and several one minute periods at LT intensity.
Short VO2 Max Intervals
From http://cadencecycling.com
10:00 Warm-Up
Goals for the Workout
1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold
12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery
Super-LT Intervals
5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.
5:00 minutes recovery after set
VO2 Max Intervals
3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.
Criss-cross Threshold
30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.
3-2-1 Lactate Tolerance
A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.
2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.
A good warm up with accelerations is essential.
TheSufferFest.com's Angels
Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:16)
MAP Test - 200W start with 25W 1 min increments
M.A.P Test
10 mins warm up - increase wattage 10 Watts per minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 mins east prep
Ramp - start @ 200W with inc of 25W per minute
Continue until power target can no longer be held
REST
FTP will be approx 75% of highest power maintained for the entire minute
ZC: Over-Unders (Sweet Spot) 4 x 5
Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race
4 x 5 minutes. First 30 seconds of interval is full gas, then settle into between 198-231 watts. Finish with last 30 seconds, Full Gas
5 minutes off