Quarantine Toolkit Week 7

Welcome to week 7 of the TEC Quarantine Toolkit. We’ll continue to build on the workouts over the last 6 weeks by integrating some intensity for both the bike and run sessions. The workouts featured are developing foundational fitness and skills that are applicable to all disciplines no matter the season.

Weekly Workouts

Cycling: Lactate Builders

Every cyclist has felt the familiar burn of lactate acid build up in their legs. This workout is designed to develop your lactate clearing potential by working to sustain sub-threshold efforts after short but hard intervals. Increase the number of hard intervals, or the intensity to make this workout progressive throughout the season.

Workout Details

1. Warm-Up 15 min @ 60 % of FTP

2. Repeat 5 times

   1. Hard 1 min @ 75 % of FTP

   2. Harder 30 sec @ 85 % of FTP

3. Recovery 5 min @ 60 % of FTP

4. Repeat 4 times

   1. Hard 40 sec @ 115 % of FTP

   2. Easy 20 sec @ 55 % of FTP

5. Active 10 min @ 95 % of FTP

6. Recovery 10 min @ 60 % of FTP

7. Repeat 4 times

   1. Hard 40 sec @ 115 % of FTP

   2. Easy 20 sec @ 55 % of FTP

8. Active 10 min @ 95 % of FTP

9. Cool-Down 20 min @ 60 % of FTP

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

Running: Pyramid 2-3-4-3-2

The focus for the last several weeks has been on making the link between pace and perceived effort. This pyramid workout helps further establish this skill by forcing the runner to control varied efforts throughout the run. Starting with a higher intensity interval the progression moves through an “up/down” rhythm to work on recovery and control through varied efforts.

Workout Details

1. Warm-Up 20 min @ 65-70 % of Threshold Heart Rate

2. Repeat 1 time

   1. Hard 2 min @ 105-115 % of Threshold Heart Rate

   2. Easy 2 min @ 65-70 % of Threshold Heart Rate

3. Repeat 1 time

   1. Hard 3 min @ 100-105 % of Threshold Heart Rate

   2. Easy 3 min @ 65-70 % of Threshold Heart Rate

4. Repeat 1 time

   1. Hard 4 min @ 95-100 % of Threshold Heart Rate

   2. Easy 4 min @ 65-70 % of Threshold Heart Rate

5. Repeat 1 time

   1. Hard 3 min @ 100-105 % of Threshold Heart Rate

   2. Easy 3 min @ 65-70 % of Threshold Heart Rate

6. Repeat 1 time

   1. Hard 2 min @ 105-115 % of Threshold Heart Rate

   2. Easy 2 min @ 65-70 % of Threshold Heart Rate

7. Cool Down 12 min @ 70-75 % of Threshold Heart Rate

DOWNLOAD WORKOUT FILES (.FIT)

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