Quarantine Toolkit Week 5

Welcome to week 5 of the TEC Quarantine Toolkit. We’ll continue to build on the workouts over the last 4 weeks by integrating some intensity for both the bike and run sessions. These workouts will pay dividends no matter what your discipline focus is.

Weekly Workouts

Cycling: Sweet Spot – Threshold Build Up/Down

“Up-Down” workouts are one of the more effective ways to train your aerobic and muscular systems. When done at progressive intensities these sessions are some of the most bang for your training buck. They can also be adjusted throughout a training cycle to elicit greater adaptation as fitness improves.

Workout Details

1. Warm-up 10 min @ 50-55 % of FTP

2. Ramp up in 3 steps

   1. 2 min @ 70-75 % of FTP
   2. 2 min @ 80-85 % of FTP
   3. 2 min @ 90-95 % of FTP

3. Recovery 6 min @ 50-60 % of FTP

4. Active 5 min @ 95-100 % of FTP

5. Recovery 6 min @ 50-60 % of FTP

6. Active 5 min @ 95-100 % of FTP

7. Recovery 6 min @ 50-60 % of FTP

8. Active 10 min @ 90-95 % of FTP

9. Recovery 6 min @ 50-60 % of FTP

10. Active 10 min @ 85-90 % of FTP

11. Recovery 6 min @ 50-60 % of FTP

12. Ramp down in 3 steps

    1. 2 min @ 80-85 % of FTP
    2. 4 min @ 70-75 % of FTP
    3. 6 min @ 60-65 % of FTP

13. Cool Down 10 min @ 50-55 % of FTP

 DOWNLOAD WORKOUT FILES (.FIT, .ERG, .ZWO, .MRC)

Running: 6min Efforts @10k Pace

Running with heart rate and/or power is a valuable tool, but it’s critical to be able to pace based on feel as well. This RPE based session will help you dial in your pacing strategy for shorter or longer events, as well as provide some good hard efforts to improve running economy and fitness.

Workout Details

1. Warm-up 20 min @ 70-80 % of Threshold Pace

2. 5 min Walk, 5-10min jog + 4 accelerations

3. Repeat 4 times

   1. 10k pace 6 min @ 97-100 % of Threshold Pace GO Hard but sustain speed throughout all repeats

   2. Easy Jog or Walk 4 min @ 70-80 % of Threshold PaceGet heart rate down before next repeat

4. Cool Down 10 min @ 60-70 % of Threshold Pace

DOWNLOAD WORKOUT FILES (.FIT)

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