NEW
Workout : Endurance Development

Goal : work your aerobic capacity, finishing with anaerobic Interval

When : Early season

Profile :

 

NEW
Workout : Multi Zones

Goal : riding step by step to relatively High Intensity

When : Early season

Profile :

Workout : Hill Strength Training

Goal : Working with low cadence and stimulate muscular group with high level of torque.

Description :  During hills, put an important gear (ex :53-52x14 for 4% Hill) and target your intensity to be at the middle of Zone 3.
Choose a small gear to be at 100rpm during the descent.

When : Season preparation and in the case of lack of power 

Profile :

GARMIN File : 4 intervals of 3 minutes Zone 3 with 6 minutes recovery

Workout : Tempo session

Goal : Working at race Intensity with medium Torque.

Description :  work @ Zone 3 with a range of cadence between 70 and 80 rpm (to have sufficient muscular tension). Then pedal with higher cadence during the recovery.

When : 2nd Training Block and during the first race preparation cycle.

Profile :

GARMIN File : 3 intervals of 10 minutes Zone 3 with 10 minutes recovery

 

Workout : Continuous Intensity Increase

Goal : Perform a workout with race load

Description :  Intervals sequence describe the continuous increase of Intensity you know at the end of a Race (Tempo, SubThreshold, Threshold, resistance & sprint).
Sequence example : 20' z2 - 10' z3 -5' z4- 30" z5

When:  to prepare early season races but avoid it during the first 2 mesocycles.

Workout profile :

 

 

GARMIN File : 2 sets of 20' z2 - 10' z3 -5' z4- 30" z5

Workout : Power Interval (flat terrain and Hills)

Goal : Increase Maximum sustainable Power working at Thresold with high Cadence >100rpm

Description :  Upper Zone 4 Intervals with high cadence (around 100rpm)

When : Objective Preparation

Profile :

GARMIN File : 3 intervals of 3 minutes Zone 4 with 6 minutes recovery