Workout of the Week

This week we have another workout from Baring Performance Management. 

Elliott is offering a great deal on coaching while he works with us at Podium. You can learn more about Elliott, his background and coaching packages here

Now that we have our shameless plug out of the way lets get to the workout. 

After a series of ramps Elliott has me working in the anaerobic range with this week's "Tempo Surges." 

I completed this workout yesterday and, to my surprise, enjoyed the 130% FTP surges during the finishing block of intervals. I have noticed a definite improvement in my pedal stroke as well as my power numbers. Chances are I set the bar too low to start but the past few weeks have been chalk full of new power thresholds, hooray newbie gains. I have the graph of my workout below. When you give this one a shot beware, Elliott sneaks in one extra interval on the second set. 

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As for the workout we have both the text description along with formatted links for Garmin devices as well as Zwift. 

Warm up

o   5 min @ 45 % of FTP

Interval 1

o   1:30 @ 85 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 2

o   1 min @ 95 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 3

o   1 min @ 105 % of FTP

Active

o   5 min @ 75 % of FTP

Interval Set 1

o   12 min 30 sec @ 90 % of FTP 

o   Every 2 min, complete a :30 second surge to 105% of FTP (x5)

Recovery

o   5 min @ 55 % of FTP

Interval Set 2

o   14 min @ 90% of FTP 

o   Every 2 min complete a :30 second surge to 105% of FTP (x6) 

Recovery

o   5 min @ 55 % of FTP

Interval 4

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 5

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 6

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 7

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 8

o   1 min @ 130 % of FTP

Cool Down

o   5 min @ 45 % of FTP