Cycling Trainer Workout C: Short FTP efforts plus Sprints with anaerobic capacity

This is a cycling trainer workout   has short FTP  intervals, some may say too short, but the fact that you only have a tiny rest in between and that you string several intervals together makes them effective.   This one finished off with sprints straight into anerobic capacity at the end.  If you aren’t sufficiently wasted after doing the 2 of them, feel free to throw in a third.     I  like to use power for those that are familiar with powermeters, but if you don’t use  power, I prefer to use RPE, as some of the efforts are too short for Heart rate to be an accurate indicator of effort level.  Trainer Workout C Printable PDF

 

 

 

 

Minutes

RPE

Percent of Threshold Power

Notes

1-5

1-2

50%

Comfortable high cadence (CHC)

 should feel almost too easy

5-8

3

60-70%

CHC

Comfortable high cadence, endurance pace

8-10

4

75-90%

CHC

Think “tempo” effort.   Still no hard breathing

10-12

5-6

90-100%

CHC

Super tempo/low end of threshold zone here

12-14

6-7

95-105%

CHC

Definitely at full TT pace.

14-15

8

105%-120%

Freely Chosen Cadence (FCC)

No fading this last minute!

15-18

1-2

50%

CHC

active recovery pace

18-22

6-7

95-105%

>90

Don’t start off too hard.    Do in drops or aero bars

 22-23

1-2

50%

CHC

active recovery pace

23-27

6-7

95-105%

<80

May do more upright, as if climbing

27-28

1-2

50%

CHC

active recovery pace

28-32

6-7

95-105%

>90

Drops or aero bars

32-33

1-2

50%

CHC

active recovery pace

33-37

6-7

95-105%

<80

May do more upright.

37-38

1-2

50%

CHC

active recovery pace

38-42

 6-7

95-105%

FCC

Use  cadence that  fits your riding style

42-43

1-2

50%

CHC

active recovery pace

43-47

 6-7

95-105%

FCC

Last one of these

47-52

1-2

50%

CHC

Use  cadence that  fits your riding style

52-54

10 and 8*

ALL OUT  and ~ 120-150%

FCC

Go ALL OUT for 10 seconds and then, settle into   the highest pace you can hold for  80 seconds.   No  fading !

54-57

1-2

50%

FCC

active recovery pace

57-59

10 and 8*

ALL OUT  and ~ 120-150%

FCC

Like   last one.   Pretend you are attacking and then soloing in for the win.

59-70

1-2

50%

FCC

Cool Down