Spending time at or near your FTP/Threshold intensity will develop your aerobic function and ability to sustain a higher intensity. This session combines intervals at or near the threshold with minimal rest. This session is perfect for all cyclists including triathletes and mountain bikers.
Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
Inspiration for today’s session comes from a friend of mine having woken up this morning and seen a great image on Strava of his ride. Thanks for that Andrew. He rode Trainer Road‘s Garrowby workout last night.
TrainerRoad’s Garrowby
- 3min WU Level I;
- 3min WU Level II;
- 3min WU Level III+;
- 4min Level I RI;
- 3x
- 3min Level III (88%), 30sec Level I RI;
- 4min Level III+ (90%), 45sec Level I RI;
- 3min Level IV- (92%), 30sec Level I RI;
- 4min Level III+ (90%), 45sec Level I RI;
- 3min Level III (88%);
- 5min Level I between sets;
- 8:30 CD Level II
Start the workout with a Warm Up (WU) by riding at Level I for three minutes, then increase to Level II for a further three minutes, and then another three minutes at Level III+. Round out the Warm Up (WU) with four minutes at Level I.
The workout is made up of three sets, each of which includes five reps.
The first rep is three minutes at Level III, with a 30-second Rest Interval (RI) at Level I afterwards.
The second rep is four minutes at Level III+ with a 45-second Rest Interval (RI) at Level I afterwards.
Third rep is three-minutes again, but at Level IV- and a 30-second Rest Interval (RI) at Level I afterwards.
The fourth rep is four minutes at Level III+ with a 45-second Rest Interval (RI) at Level I afterwards.
The final rep of each set is three minutes at Level III.
Between sets take a three-minute Rest Interval (RI) riding at Level II.
Conclude the workout with a Cool Down (CD) at low intensity (Level II) for a minimum of ten minutes.
Finish with ten minutes of stretching to assist with your recovery.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.
Why Choose This Program?
Whether you’re a seasoned cyclist or just starting, this program is tailored for individuals of all abilities aspiring to enhance their FTP. Our primary objective is simple: to make you faster. Select the program that aligns with your current skill level, this programme is perfect for cyclists comfortable with riding 3 hours or more, and committed to 3 weekly sessions.
About the Author: Ray Boardman
Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.
What to Expect:
This 6-week program can commence at any time, offering flexibility to align with your schedule. Each week includes three power-packed rides and a rejuvenating stretching session. While not mandatory, we recommend using a heart rate monitor in conjunction with your power metre to maximise the benefits.
Prerequisites:
Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.
Exclusive Benefits:
Your plan purchase grants you access to my insightful fortnightly coaching calls. Take advantage of this opportunity to ask any questions related to training or racing, gaining valuable insights directly from an experienced coach.
Don’t just ride, excel. 🚀 Unleash your potential with our comprehensive 6-week training plan. Are you ready to redefine your cycling journey?
