Zoe Fitness | Personal Coach

Spinistry Double Cross: Happy Thanksgiving Intervals

 

Happy Thanksgiving Intervals:

Cat I: Expert Level

Warm Up:  12-15 minutes with 3 x 60 second HARD pushes with at least 60 seconds of fast pedal between intervals.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8.

Main Set:
Sweet Spot for 10 Minutes (88-92% of FTP) (High End of Zone 3 Heart Rate, RPE about 7)
5 Minutes EZ Pedal, Last Minute Fast Pedal.
10 Minutes Zone 4
5 Minutes of EZ Pedal, Last Minute Fast Pedal
Repeat for a total 4 times.
Then, 10 x 1 Minute Zone 5 (High End Zone 4 HR Low End Zone 5/RPE 9-10)
2 Minutes Recovery, 2nd minute Z3

Cool Down: 12-15 minutes or the rest of your ride time.

Cat II: Intermediate Level

Warm Up:  12-15 minutes with 3 x 60 second HARD pushes with at least 60 seconds of fast pedal between intervals.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8.

Main Set:
Sweet Spot for 10 Minutes (88-92% of FTP) (High End of Zone 3 Heart Rate, RPE about 7)
5 Minutes EZ Pedal, Last Minute Fast Pedal.
5 Minutes Zone 4
5 Minutes of EZ Pedal, Last Minute Fast Pedal
Repeat for a total 4 times.
Then, 5 x 1 Minute Zone 5 (High End Zone 4 HR Low End Zone 5/RPE 9-10)
2 Minutes Recovery, 2nd minute Z3

Cool Down: 12-15 minutes or the rest of your ride time.

 

Cat III:  Beginner Level:

Warm Up:  12-15 minutes with 3 x 60 second HARD pushes with at least 60 seconds of fast pedal between intervals.  If training with Heart Rate or Power this would be Zone 4 or RPE of 8.

Main Set:
Sweet Spot for 5 Minutes (88-92% of FTP) (High End of Zone 3 Heart Rate, RPE about 7)
5 Minutes EZ Pedal, Last Minute Fast Pedal.
5 Minutes Zone 4
5 Minutes of EZ Pedal, Last Minute Fast Pedal
Repeat for a total 4 times.

Then, 3 x 1 Minute Zone 5 (High End Zone 4 HR Low End Zone 5/RPE 9-10)
2 Minutes Recovery, 2nd minute Z3

Cool Down:for 12-15 minutes or the rest of your ride time.

 

These workouts are best done on the road or gravel to maintain the average recommended zone and benefit to your LT(lactate threshold) or MSS(Maximum Steady State).

3^rd Option: Turkey Day Timing Test