Welcome to week 4 of the TEC Quarantine Toolkit. We’re starting to build on the workouts over the last 3 weeks and integrate some intensity for both the bike and run sessions. These workouts are cornerstones for developing a strong foundation from which to build upon once everyone is back to training for their events.
Weekly Workouts
Cycling: Over Under Variation
This format is perfect for training your body to manage surges in effort above Threshold, while also allowing you to develop your efficiency below FTP. There’s both a muscular and aerobic strength component to this workout and it can be easily adapted by adding more sets, or increasing the intensity as you develop and get stronger.
Workout Details
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Warm-up 15 min @ 55-60 % of FTP
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Repeat 1 times
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Hard 3 min @ 89-93 % of FTP
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Harder 1 min @ 110-115 % of FTP
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Hard 3 min @ 89-93 % of FTP
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Recovery 5 min @ 50-55 % of FTP
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Repeat 1 times
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Hard 5 min @ 86-89 % of FTP
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Harder 3 min @ 105-110 % of FTP
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Hard 5 min @ 86-89 % of FTP
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Recovery 5 min @ 50-55 % of FTP
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Repeat 1 times
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Hard 3 min @ 89-93 % of FTP
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Harder 1 min @ 110-115 % of FTP
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Hard 3 min @ 89-93 % of FTP
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Cool Down 13 min @ 60-65 % of FTP
DOWNLOAD WORKOUT FILES (.FIT, .ERG, .ZWO, .MRC)
Running: 5×3 Minute Tempo Repeats
Arguably the best workout to do as a runner is any variation of a tempo session. This “comfortably hard” pace trains the body to be efficient, smooth, and economical This workout is a pace-change session that will help to dial in all of the great aspects of a tempo workout. This can be done using heart rate, power, or RPE.
Workout Details
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Warm-up 15 min @ 60-70 % of Threshold Heart Rate
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Repeat 5 times
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Hard 3 min @ 80-90 % of Threshold Heart Rate
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Easy 3 min @ 75-85 % of Threshold Heart Rate
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Cool Down 10 min @ 60-70 % of Threshold Heart Rate
DOWNLOAD WORKOUT FILES (.FIT)
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