4 UT Power Workouts

4 UT Power Workouts

Workout # 1 IMPROVING YOUR VO2 MAX

training/workout_pic1_2.jpgThis workout is designed to work on your aerobic capacity. The goal for each of the 5-minute “hard efforts” is to ride at 105% of your FTP. So if your FTP is 300 multiply it by 1.05 = 315 watts.

Warm Up

  • 10 minutes gradually increasing the watt level each minute, the goal is to raise your heart rate and breathing to a “moderate” to “hard” pace. You should start a light sweat.
  • 5 minutes easy spinning making sure that your legs feel “loose”. Remember to hydrate!

Main Set

  • Ride 5 minutes at your goal pace. This should feel hard during the first three minutes and very hard the last 2 minutes. Try to keep the same watt level throughout, if you drop more than 2-3% your starting level is too high drop about 5% for the next interval.
  • Rest 5 minutes keep your watts under 100 and keep your pedal cadence between 90-110. Now is a great time to hydrate!
  • Repeat the above 3-5 sets of 5 minutes hard 5 minutes easy.

Cool Down

  • Ride 10 minutes at an “easy” pace keep your cadence between 90-100, allow your breathing to return to normal and your heart rate to return below 100 BPM.

 

Workout # 2 BREAKAWAY

training/workout_pic2.jpgDuring the Main set of this workout, you will simulate race/ride situation that occur when trying to break away. These require concentration and extreme effort. For the first 30 second “all out sprint”, you should shoot to be at 200-300% of your FTP at your peak which will require you to be out of the saddle. At the end of 30 seconds sit and try to hold your FTP for the next 2 ½ minutes. If your FTP is 300 watts your sprint should peak at 600-900 watts then try to hold 300 watts for the last 2 ½ minutes.

Warm Up

  • 10 minutes gradually increasing the watt level each minute, the goal is to raise your heart rate and breathing to a “moderate” to “hard” pace. You should start a light sweat.
  • Ride 30 sec as hard as you can. Choose a level that allows you to go all out for the full 30 sec.
  • Rest 30 sec. ride easy with a low cadence, try to recover as much as possible.
  • Repeat the above 3 times.
  • Ride 3 minutes easy

Main Set

  • Ride 30 sec. “all out” (200-300% 0f FTP) then continue at goal pace (100% of FTP) for 2 1/2 minutes.
  • Rest 5 minutes, easy; gradually increase your rpm to the 90-100 range the last minute of the rest phase.
  • Repeat the above 4-6 times. If you cannot sprint the first 30 sec. at least 150% of FTP or hold 90% of FTP stop the session and proceed to your cool down.

Cool Down

  • Ride 10 minutes at an “easy” pace keep your cadence between 90-100, allow your breathing to return to normal and your heart rate to return below 100 BPM.

 

Workout #3 POWER IT UP

training/workout_pic3.jpgThis workout will work on short quick burst of power followed by short rest periods. Your Goal for the Main set is 130% of your FTP for 30 sec. followed by 30 sec of very easy rest. Try not to exceed 150% of FTP on the first few, as the goal here is to complete both sets of 10. The balance of the workout is a descending ladder that starts with a longer duration but lower intensity and works down to a shorter duration but much higher intensity.

Warm Up

  • 10 minutes gradually increasing the watt level each minute, the goal is to raise your heart rate and breathing to a “moderate” to “hard” pace. You should start a light sweat.
  • 5 minutes easy spinning making sure that your legs feel “loose”. Remember to hydrate!

Main Set

  • Ride 30 sec at goal. (130% of FTP)
  • Rest 30 sec very easy
  • Repeat for 10 sets rest for 5 min and repeat for another 10 sets
  • Rest 5 min.
  • Ride 4min at (90% of FTP)
  • Rest 3 min.
  • Ride 3 min at (95% of FTP0
  • Rest 2 min.
  • Ride 2 min at (110% of FTP)
  • Rest 1 min
  • Ride 1 min at (150% or higher of FTP)

Cool Down

  • Ride 10 minutes at an “easy” pace keep your cadence between 90-100, allow your breathing to return to normal and your heart rate to return below 100 BPM.

 

Workout # 4 ABOVE THE CLOUDS

training/workout_pic4.jpgThis workout will require you to ride at or slightly above your FTP. So keep the goal at 100-105% of FTP for your 20 min efforts

Warm Up

  • 10 minutes gradually increasing the watt level each minute, the goal is to raise your heart rate and breathing to a “moderate” to “hard” pace. You should start a light sweat.
  • 5 minutes easy spinning making sure that your legs feel “loose”. Remember to hydrate!

Main Set

  • Ride 20 min at goal pace. This pace should be near a max 20 min effort the last 10 min should be “very difficult”
  • Rest 5-7 min
  • Ride 20 min at sustainable time trial pace. Try to hold the same watt level as the first one. The last 10 min should be “extremely difficult”

Cool Down

  • Ride 10 minutes at an “easy” pace keep your cadence between 90-100, allow your breathing to return to normal and your heart rate to return below 100BPM.
Downoad PDF