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.
50 minutes 75%
10 minute warmup
50 minutes @ 75% FTP
5 minute cool down
1x20 threshold interval workout - with 1-minute hard efforts
Total of 20 min of intervals @ 85-105% FTP.
The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.
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. Remember that HR will take time to drop after the efforts, so go by feel until HR stabilizes. Cool down thoroughly :)