Workout Of the Week

Welcome Back 

I can confirm that multiple cyclists have attempted our Workout of the Week so we'll keep doing them. 

Green Block for Confirmation 

Green Block for Confirmation 

I enjoyed the ramp protocol Elliott set up for me last week. I felt good on the bike and it was a sufficient load to create a training response without taking too much of a toll on my legs. I'm still a novice cyclist so the ramp protocol works well to help develop my cadence and consistency with different power ranges. 

This week we have another workout from Baring Performance Management. As opposed to FTP Ramps, we have "Anaerobic Ramps." Since we've become more tech savvy since last week we have also included .fit and .zwo files to upload to your Garmin computer or into Zwift.  

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6. Recovery

5 min @ 50 % of FTP

7. Active

30 sec @ 110 % of FTP

8. Recovery

1 min @ 45 % of FTP

9. Active

30 sec @ 110 % of FTP

10. Recovery

1 min @ 45 % of FTP

11. Active

30 sec @ 110 % of FTP

12. Recovery

1 min @ 45 % of FTP

13. Active

30 sec @ 110 % of FTP 

14. Recovery 

1 min @ 45 % of FTP 

15. Active

30 sec @ 110% of FTP 

16. Recovery

10 min @ 45 % of FTP 

1. Warm up

5 min @ 45 % of FTP

2. Ramp up in 4 steps

5 min @ 60 % of FTP

3 min @ 75 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

3. Ramp up in 4 steps

5 min @ 60 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

30 sec @ 110 % of FTP

4. Ramp up in 4 steps

5 min @ 60 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

30 sec @ 110 % of FTP

5. Ramp up in 4 steps

5 min @ 60 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

30 sec @ 110 % of FTP
 

"For this edition of Workout of the Week, we have a quick one hour trainer workout. This week we will be continuing the trend of ramp intervals, but add a little bit of an anaerobic effort to finish things off. 

The first interval, is the same as last week; a sub-threshold ramp to get the body warmed up for the work that lies ahead. It's a progressive increase of power up to 95% of FTP. The 2nd through 4th intervals are where we deviate from last week's workout. These are still progressive power increases, but the ramps are shorter and at a higher intensity, finishing with :30 seconds at 110% of FTP power. This slight rise over FTP may not seem too difficult at the time, but the tough part will be the subsequent recovery. For these intervals you will be recovering at 60% of your FTP (roughly endurance power). This will train the body to recover faster, and more efficiently while under load. To finish the workout, you'll complete 5 x :30 second intervals at 110% of FTP with 1 minute recovery. These efforts will help build your anaerobic engine while fatigued. Picture yourself in the final few laps of a criterium, or ramping up for the big sprint during Wednesday Night Worlds.

We do this workout to train the body and energy systems to recovery faster, more efficiently and at a higher intensity; think about during the group ride or local race, there isn't an instance where you can let off the pace to recover. This workout also works on building the aerobic and anaerobic energy systems prior to race day. February is right around the corner and so is group ride and race season. Put in the work now to reap the benefits later."

-Elliott Baring, Baring Performance Management