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The FTP sprint

The FTP sprint

Total Time: 01:11:00
Category: Misc.
Author: JoHo

Trainer Threshold 1

Total Time: 00:56:02
Category: Misc.
Author: 10158947124710237@facebook

*Short Race Warmup (TT and Crit) with Watt Zones

Warm-Up for a short race (10 mile TT or 20-30 min Criterium)

Total Time: 00:41:00
Category: Misc.
Author: coloroadie

Velosophy Loaded Sprints x 6

Do 20 min warmup.
From Horse Gates, 1 rider per lap is to lead out to Toilet Block. Pace should build & be high enough that HR starts to climb. From Toilet Block 30km/h sign sprint Loch Avenue intersection. Focus on leg speed.
Recover for rest of lap & regroup into bunch. Take turns leading out.
Finish sprints at 6.50am and cool down

Total Time: 01:15:00
Category: Sustained Power
Author: PommyTom

VO2 Max intervals - 3 minutes x 5 reps

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 3 minutes at Zone 5 wattage or HR. 3 minutes recovery, then repeat for a total of 5 intervals. Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:07:00
Category: Explosive Power
Author: deniskissane

Cadence Drills

Total Time: 01:00:00
Category: Technique
Author: Jba1234