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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

Total Time: 01:02:15
Category: Sustained Power
Author: Ransom

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

Total Time: 01:11:30
Category: Sustained Power
Author: Ransom

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

Total Time: 01:09:45
Category: Explosive Power
Author: Ransom

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.

Total Time: 01:05:00
Category: Sustained Power
Author: imi_admin

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.

Total Time: 01:00:30
Category: Sustained Power
Author: Ransom

Criss-cross Threshold

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

Total Time: 00:55:00
Category: Muscular endurance
Author: imi_admin

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.

Total Time: 00:52:00
Category: Speed endurance
Author: imi_admin

FTP Test

This workout is what Hunter Allen recommends for testing your FTP. The test is actually supposed to be 20 minutes, but I ride a 10 mile time trial which takes me around 25 minutes. I wish it only took me 20 :-)

Total Time: 01:10:00
Category: Testing
Author: bobcroucher

**20 Minute FTP Test

This workout is what Hunter Allen recommends for testing your FTP.

After completing the test interval, this workout will calculate your FTP HR and power, and prompt you to save them to your account and settings. NOTE: if you clone and edit this workout, this feature will be lost. In this case you can manually calculate FTP as follows:

After finishing, upload your workout to iMobileIntervals, TrainingPeaks, Garmin Connect, or download it over Dropbox/email and find the average watts for the 20 minute effort. Multiply by 0.95. That is your Functional Threshold Power (FTP). You should enter this value in your iMobileIntervals.com website account settings or in the iMobileIntervals app settings in order to use workouts that use %FTP to control the KICKR in ERG mode, as well as display target watts/zone/perceived exertion in the app for any type of interval workout. To do the same with heart rate, multiply by 0.97.

Links:

http://home.trainingpeaks.com/articles/running/determining-functional-th...
http://www.kurtkinetic.com/test-training-zones-i-50-l-en.html

Other ways of determining FTP (via Coggan):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).

Total Time: 01:05:00
Category: Testing
Author: Ransom

2 X 20 Treshold Interval Workout - with 1-minute hard efforts

2 X 20 Threshold Interval Workout - with 1-minute hard efforts

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts.

Total Time: 01:15:00
Category: Explosive Power
Author: deniskissane