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Testo: <blockquote data-quote="flamel" data-source="post: 4633841" data-attributes="member: 21620">ENDURANCE (RECOVERY)*WORKOUTS E2: EnduranceRide in heart rate zone 2.* Use rolling hills to keep you in zone 2.* Remain seated on any uphill portions to build and maintain force while pedaling at higher end of your normal candence range. Aerobic endurance intervalsPurpose: Improve cardiovascular systemRPE: 4-5HR Zone: 2Power Zone: 2Pace Zone: 2Workout: 3 x 20 minutes with 5 minute easy recoveriesComments: Keep cadence comfortably highMUSCULAR ENDURANCE WORKOUTSM1: TempoFlat road course or on a trainer, ride in HR Zone 3 for 20 to 60 minutes.* Stay in aerodynamic position.Tempo intervalsPurpose: Improve muscular enduranceRPE: 6HR Zone: 3Power Zone: 3Pace Zone: 3Workout: 3 x 10 minutes with 3 minute easy recoveriesComments: Cadence slightly lower than normal or 2% uphill on a treadmillM2: Cruise Intervals (foundation for most of the muscular endurance workouts).Flat road course or on a trainer, do*3 to 5 intervals that are 6 to 12 minutes long.* Intensity in HR Zone 4 to Zone 5.* Time trial cadence.* Recover for 2 to 3 minutes between intervals.* Recovery intensity is extremely low.** Can be done twice weekly and combined with another workout (do second if you combine them).M3: Hill Cruise IntervalsSame as M2 except intervals are done on a long 2 to 4 percent grade.* Do 2 to 3 intervals on flat terrain first.M4: Criss-Cross ThresholdOn flat road course, ride 20 to 40 minutes alternating between HR zone 4 to zone 5 every 3 to 5 minutes.* Use TT cadence and an aerodynamic position.M5: ThresholdMostly flat road course, ride 20 to 40 minutes nonstop at HR Zone 4 to 5.* Stay in aerodynamic position.* TT cadence.M6:* Shifting Cruise IntervalsSame as cruise intervals except shift between higher and lower gear every 30 to 60 seconds.* Maintain HR Zone 4 to 5 for 60 seconds then shift to a higher gear and hold high HR Zone 5 for 30 seconds.* Repeat throughout cruise interval. Use TT cadence and aerodynamic position.** The MAXIMUM interval time for this workout should not exceed 30 minutes.ANAEROBIC ENDURANCE WORKOUTSA1: Anaerobic Endurance InteralsMostly flat*course (or trainer)*do 4-6 intervals of 3-5 minutes duration each.**Very high cadence, higher than youd normally use.* Heart rate zone 5.** Recover several minutes between intervals.Anaerobic endurance intervalsPurpose: Improve aerobic capacityRPE: 8-9HR Zone: 5bPower Zone: 5-6Pace Zone: 5bWorkout: 5 x3 minutes with 3 minute easy recoveriesComments: Keep cadence comfortably high, focus on techniqueA2: Pyramid Intervalsintervals of 1-2-3-4-5-4-3-2-1 minutes long with recovery equal to the current interval duration.* Cadence is very high (105+) and with a HR Zoen 5 target.** Recover at lowest possible effort.A3: Hill IntervalsGo to steep hill (off road if possible) that takes about 3 minutes to climb and do 4 to 6 climbs.* Stay seated with a cadence higher than you normally climb with.* HR Zone 5.* Recover by spinning easily down the hill for 3 minutes.* Do 9 to 18 minutes of total*climbing time per workout.A4: Lactate Tolerance RepsDo this to prepare for fast starts.* Find a slight uphill grade or do into the wind.* After a long warm-up, do 3 to 5 sets of 30 to 40 second repetitions.* Cadence is high and recovery is half as long as preceeding interval.* After each set, recover for 5 minutes.* Total repetitions should not exceed 12 minutes.** This is a stressful workout so make sure you get 48 hours recovery between workots.* This is confusing so Friel gives an example workout:3 sets of 30 second reps done 4 times with 15 second recovery.** Then rest 5 minutes.A5: Long Hill Reps6 to 8 percent grade do 4 to 8 reps of 90 seconds each.* The first 60 seconds are done seated in HR Zone 5.* In the last 30 seconds, shift to a higher gear, stand and drive the bike to the top in high HR Zone 5.* Cadence is high but higher in the last 30 seconds.* Reover for 4 minutes between reps.A6: Race SimulationRide with a group that is appropriate for your ability and simulate a race.* Practice monitoring your HR and power zones.* Also work on race tactics.A7: Time TrialFind an off-road loop that takes 10 to 20 minutes to complete.* Terrain should be similar to your next top priority race.* Complete 2 to 4 TT on this course, trying to decrease your time with each attempt.* Do up to 40 minutes of total TT time.* Recover for 5 to 10 minutes between attemps.POWER WORKOUTSP1: Jumps5 sets of 5 jumps for a total of 15*to 25 jumps.* Each jump is approximately 15 seconds long with a 1 minute recovery between jumps and 5 minute recovery between sets.**Cadence is very high as well as intensity.* Heart rate is not applicable.P2: Hill Sprints4-6% grade hill (on or off road) do 8 to 12 sprints of 8 to 10 seconds each.* Take 5 seconds to make a flying start while standing on pedals.* Continue to*stand while climbing.* High cadence and high*intensity.* Heart rate is not applicable.P3: Crit SprintsGo to off-road, short loop course with several tight*corners.* Do 6 to 9 sprints of 25 to 35 seconds with one or more tight corners on each sprint.**Concentrate on powerful pedaling while taking the most effective line.* 5 minute recovery between*sprints.***I also do this on a trainer/road, although you dont get the explosive power training you do on a trail with the tight corners.FORCE WORKOUTS F2:Big Gear ClimbsFind hill with steep grades (+8%) that takes 2 minutes to climb.* Select a gear that is higher than youd normally use.* Stay seated during the climb.* Cadence of 60 rpm or higher.* Heart Rate Zone: 4-5 Do as many climbs as you want.SPEED WORKOUTSS1: Spin-UpsAfter warm-up, gradually increase your cadence to maximum candence every 5 minutes over a 30-second period.* Maximum candence without bouncing.* Recover 5 minutes between spin-ups.* Repeat Several Times.S2: Isolated Leg:Pedal with only one leg at 80-100 rpms concentrating on a smooth pedal stroke.* Change legs when fatigued.* Repeat several times.* HR and power are not important.S3: Fixed GearAppropriate gear for you to maintain 90 rpms or*higher when riding comfortably on a flat course.* Use*small chain ring and large*cog.* Gradually add gently rolling hills.* Heart rate zone: 2-3.S4:Form SprintsDo 6-10 sprints on downhill or tailwind.* Each sprint lasts 10 seconds with a recovery of 2-3 minutes.* Focus on form and technique.* Do these alone in a workout.</blockquote>

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