4 KEY Training Sessions to SKYROCKET Your CYCLING PERFORMANCE
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- Опубликовано: 31 май 2024
- I met with WorldTour cycling coach and director of Science To Sport, John Wakefield, to discuss 4 essential cycling training sessions to improve cyclists strength, endurance, and performance on the bike.
A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by John and Science To Sport (from anywhere in the world), head to www.sciencetosport.com.
Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.
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00:00 Intro
01:55 Preliminary questions
03:40 Training indoors vs. outdoors
09:05 Explanation of training blocks
10:53 Low cadence intervals
13:16 Metabolic work
16:25 Threshold intervals
18:30 Race specific intervals
22:01 Bonus CRAZY session
23:19 Final thoughts
This interview was filmed at the Science 2 Sport lab on Carrer Nou in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing. 
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Stop consuming RUclips and actually get on the bike. That’d boost my fitness. But first, lemme watch this video 😂 and probably a few more after that
That's me too...kkkk
Don’t you get hyped af to go outside and ride while watching these videos?? That’s my way to stop myself from watching 10 more videos, I really just want to ride when I see professionals talking about it or doing it
@@mcaxz I watch these 20 minutes long videos when I’m doing Trainer Road indoors 😁👍
@@jakobgib oh and I don’t live in a 4 season country so the FOMO isn’t really there. Where I live it’s sunny all year round. I’ll get out and ride when I get out and ride. 🤷♂️
For most training stuff, I find it more efficient to do it indoors. Outdoors are great for the social aspects.
I watch RUclips videos before and after sessions
Great vid, congrats on the 100 and here’s to the next 100!
Congratulations on 100! Time to get Comfy and get stuck into this one!
Kudos on the 100th, Tristan! Excellent vid here! Lots of valuable info . . . I’ll be watching this one over and over . . . And putting down some notes! Cheers!
My absolute favorite channel. Keep it up Tristan!🎉
Congrats on 100 videos!
I’ve done that crazy session…it’s WILD
banger vid, thanks for the informative content Tristan and John!
Thanks chaps, very informative and helpful. Appreciate the time taking to make this.
Super grateful for these videos 🙏
Great video. Exactly what I was looking for. Thanks!
Thank you for the great tipps and tricks.
You watch all of your videos. You do a great job to bring great content. Thank you so much.
Thank you for sharing these videos with John. Super interesting.
Super helpful content for cyclist, please keep making those videos!
Great insight
Exceptional work showing 👍
Very interesting video. Thanks!!!
Love this! Starting an intense block tomorrow 🔪
Excellent, I'll incorporate those workouts to my routine, looking forward for the results after a few weeks
Great content !
Congratulations!!!
Happy 100 Tristan and may the force be with you to keep on bringing us such an interesting content.
I am a big fan of the way you open our eyes on cycling in its different forms and even if far away from your level, there is always a lot to take away. Thanks a lot 🤜
Thanks so much, it means a lot to have your support!
Thank you for such an education and practical advice. My only question would be, how do I ride the rest of the week? Zone 2? What days if I do intervals on Monday and Thur?
Congratulations on your 100th!!! From the 1st I have enjoyed your. style; Informative (like today's), sometimes creative/artisticetc... your behind the scene with pros are second to none!! Garcias and keep it up!!
Thanks so much mate!
👍congratulations on 💯👏👏
This is the best serious cycling content on YT. Glad the algo got me to you yesterday.
Thanks mate 🙌🏼
Nice video mate ! 😊😊
Quality content!!! 5star
Amazing video and awesome that you give an example of a workout for every aspect mentioned! 👏
Thanks man! 🤝🏼
Congratulations on reaching the 100 video milestone, and keep up the good work. Another great video about training, and looking forward to more of these. Would be really interested to know John’s thoughts on how to build endurance - how low in terms of HR, RPE or power should those rides be. With the current vogue of Zone 2 work, it would be great to hear John’s thoughts on how that should be done, and the real value it brings for time crunched riders. Cheers
Thanks mate. Good to know what you're keen to see more of - I've got a few video ideas in mind but suggestions like these are always great!
Bravo Tristan. Complimenti!
Thanks for this great info. Keep up the great videos. When will you finish up your iPhone photo series?
I really appreciate making this video. Really really helpful for me.
Thanks Miguel 🙏🏼 Glad to hear!
This is great: well explained and structured. Really helpful. . .many thanks to both of you!
Thanks Andrew 🙏🏼🙏🏼
This is awesome mate. Congrats on the 100th ep
Thanks mate 🙏🏼
Love these videos, an evidence based approach on training is going to help new people like me to not even start with bro science. Thank you!
100 videos of which i've watched most.
Still can't believe there are "only" 23k subs...
On one hand I like it cause it makes you more reachable, ie. you always respond to my dms in instagram. On the other hand I feel like you deserve SO MUCH MORE recognition! What else can we ask for? We got vlogs, stunning images, professional cycling content, gc riders being a part of some videos, educational content (cycling and photography related), racing POVs. It doesn't get better than this, to be honest
HUGE fan from Brazil!
Congrats for that mark and many others to come in advance
Tristan never responds to my DM's
I have watched lots of videos regarding training but take a bow
This is the best one
Very clearly explained ❤
Sir please tell us a rough way on how to arrange our workouts in a week I mean endurance ride, intervals, threshold, climbing and recovery in a week
Thanks in advance
brother this is a pearl of a video, its in the top % of all the similar videos out there I mean in the top 1% wow, I've been around for a while and this is excellent; congrats and thank you,
Thanks mate! Missing you over here.
Great video 👌
Awesome video - what a wealth of knowledge! Definitely going to incorporate some of these principles into my own training. Thanks for the share.
Glad you got something out of it mate! Hope it goes well.
Hi, awesome video. Congrats on cracking the 100. A question regarding the 2x 5 min ftp test. Is it the same as the 2x8min test protocol where a 5min all out effort is done as part of the warm up before the two test efforts?
will it be possible to have also video about periodization of training for example race in April and start from Jan, thanks a lot
Another great video I been to Girona a few times and my goto hill is always Rocacorba climb but looking to possibly join as a member but cant see the perks of membership. Thanks.
Top top content as always!
Thanks mate! 🙌🏼
Another excellent video Tristan, so down to earth with training methodology and people's resources. I really appreciate that. My goal is simple, I just want to drop my boyfriend on a climb! He's been cycling all his life and is much stronger than me, but he's not focusing on it now and meanwhile I'm training hard and secretly feeding him lots of cake. I'll add these training sessions and hopefully improve my chances of beating him :D great content again, if RUclips was about quality not clickbaits and quantity you would be at the top! You are to me anyway :)
Good luck Julia. I like the cake strategy, ha ha.
Helpful video thanks. Will definitely try some of these workouts on the bike The audio is really bad on the video. It's definitely not the audio from the lav mics.
Well done Tristan, it's amazing to see the progress of this channel in terms of useful content and artful delivery. Keep up the great work!
Thank you 🙂
and it will be also nice to have this training sessions tips also for mountain bikers, marathon 40k, or 25k
Great video on training. I did a lot of it in my younger days. At 65, I just look forward to a decent and enjoyable ride. My routes are usually around 24-25 miles, with one having a nice variety of flat and mildly hilly sections. As far as indoor training goes, it can be a pain. Your bike is locked in place and it is like riding on a brick. It doesn't really replicate riding outdoors on a decent ride. Rollers are better, but are out of the question for 99%+ of us. The new trainers on the suspended platforms are probably way more compliant, but they just aren't really worth it for casual rider and for people in my age group. Either way, just get out and ride. Enjoy a nice day and don't over do it.
So much respect for calling them key sessions instead of secret sessions. Great content, at a good tempo of delivery, thank you. Given how strong you already are, I am very curious to see the sorts of gains you have working with a pro-level coach.
If someone sells you they have secret training or sessions, run, they selling you smoke and mirrors.
Congrats on your 100 vids!I noticed that coachs don’t mention the "GImenez" anymore,It’s a go to session for me and I sort of enjoy it,just wonder what you thing about it.Many thanks for your insight and informative work.
These are essentially a 1min effort "all out and then a metabolic effort between essentially. For me I prefer a 10 or 15 x 1min all out with full easy recovery between to maximise the 1min again when possible. It is a good session nothing wrong with it
Youre the best
How did you add workout like that into wahoo headunit? Could you also export workout and share in description?
Congratulations on the milestone; your videos are done so professionally. I loved watching this video because it reassured me that I was doing the right workouts. Also, you should talk about focusing on keeping your VI as close to 0 as possible. I try to do 3 hours at 0 and hold zone 2 or 3. I love that workout, and it helped my endurance go BOOM.
Hi Gerald
good to hear this on your training, for me personally I don't use VI as a important metric. I am not saying it is not worthwhile or good, it is just something I do not focus on due to a few influential variables in general. For TT it has a place.
@@johnwakefield7942 you are a world tour coach and I’m sure you are correct. However, it has worked magically for me when I’m doing any intervals to focus on my VI. Especially when you’re doing zone 2/3 work. In my humble opinion, it builds up your anaerobic capacity, and I also know that Brandon McNulty trains heavily off the VI. Again, in my opinion if your VI is close to zero for three hours and your VI is at a higher number and you do five hours then you’re just coasting your legs around doing nothing so for efficiency purposes it just makes more sense to focus on your VI.🤷🏼♂️ I believe Eddy Merckx said it best just go out and ride your bike and pedal a lot.
@@scugno I am definitely not always correct, I am also not saying it is not a useful metric, I am saying I don't put a lot of focus on it personally as I am looking at other metrics within a session. for example Ave vs NP you can also get a good understanding. But that is me and me only int his convo.
If you have or use VI as a metric and get useful info out of it, I always say to athletes keep using that to track sessions and. / or training.
WRT to McNulty, not in the last 4yrs. I was with him on the team for 3years and know his current coach well and his approach.
Also, Merckx is not human nothing counts with him compared to us mortals!!
@@johnwakefield7942 Thank you for your response. I thought you were his coach? I was told that from a coach out in Colorado that he followed that closely; obviously, you would have better intel than me. I am still a big believer in this form of training, and from my personal experience, it's more challenging to hold consistent power following VI vs NP or AVG. Again, that is just my opinion and of course, I appreciate yours. Keep hanging around Tristian he has a super bright future.
@@scugno No I am not his coach, I worked with him when I was at UAE in many races and some stages he won which was amazing. HIs coach is Dr Jeroen Swart who is also my business partner at S2S.
Your opinion is completely valid and correct and having that trust or belief is good for you as an athlete as you are using that as a performance and training metric. Keep doing that and apply that to your training.
For example I am a strong believer and advocate in low cadence work, however, some coaches do not see or feel the need to use it. Are they wrong? No as that is their process.
Keep up the training and thank you for the info.
Congrats on the 100 milestone! This is also a really insightful interview. I also love the fact that John is wearing a Ray Barbee T-Shirt. One for the old-school skaters turned cyclists!
I never left the 90's unfortunately. My hobby to keep me out of trouble is collecting original late 80 / early 90's skateboard decks (and some shoes) Although my wife cannot see the value of me selling a kidney to fund a deck.
@@johnwakefield7942 You and me both John! I have a wall of 80s and 90s decks (reissues though), including a Ray Barbee (Fire Hydrant graphic). Keep that collection growing! 🙌
@@mattmm24 that's great, doesn't matter if they reissues as long as you have them. Most of mine are the originals but I do have about 3 or 4 reissues cause you have to have them!
Congrats on the Milestone!!! Does anyone have recommendations for online cycling. I am just a casual rider looking to get stronger and have fun in group rides. Had Carmichael Training 20 years ago. So not sure if anyone uses Trainer Road or any other version. Or some AI training platform? Thanks
Fantastic video Tristan and congratulations on the explosion of this channel. This question is more for John but you may be able to explain it as well. I didn’t quite understand why training the various systems (metabolic, neuter muscular, anaerobic) during a one week period poses such a danger in a training regiment. Doesn’t the interaction of these systems not present benefits or does it constitute over training etc. or negative learning/progression training practices. Thanks
I've been doing big gear, low cadence, hill repeats as a mainstay of my training regime for years before I even knew they were torque workouts! I have a power meter but don't have a torque metric on my Garmin Edge 530 so I basically calculated the lowest equivalent power at 60 rpm that John recommends.
For those in the same boat as me that is 0.7 x 2 x Pi x weight (in kg) which for me comes out at 343W!!
At 67 years old that is in my dreams but I do get a good workout holding ~250W for around 4 minutes on my training climb of 8-10%
where did you find this formula? Is it for 1 or the .75 figure he mentions?
good on bro
Thank you for this very useful video and congrats to #100. My question for John would be how he would adapt the FTP testing and the training sessions to different types of riders (time trialists/puncheurs/sprinters).
Testing would not differ per rider type, you want to get a certain value and how you implement that is the same so you can get accurate data. In terms of the prescription the change comes in closer to competition when you have to add in specifity to that athletes training. Methodology would be similar across the athletes until you speficy to that athlete.
For example a sprinter needs to get to the line in the best shape possible in order to perform a lethal sprint, this means metabolic they need to be good, same as a GC rider.
So proud of you!
an amazing interview - thanks tristen and john .. 6 more days and im in Girona 😁
Awsome! Great to hear this and hope you have a great time
@@johnwakefield7942 john - I’m sure I will .. 🙏🕺
@@johnwakefield7942 john - I’m sure I will .. 🙏🕺
Awesome video Tristan, thank you.
You guys talked about training for short and sharp climbs… I do a bit of everything you talked about but what do you think the key workouts for a triathlete should be, I mainly TT for a certain distance, 40 or 90km. Cheers and thanks again
Training prescription won't change to much, only closer to competition do you add in specificity. For those distances I would focus on metabolic work strongly and then do a combo of threshold and some hi intensity. closer to competition 5 x 5min TT efforts are good to sharpen up for example
@@johnwakefield7942 Awesome, thank you so much
Heads up Tristan, think the audio was flipped LR - RL so sounded a little funky in my headphones. Great vid, really enjoyed this!
Yeah I accidentally placed the microphones incorrectly and didn't correct the audio properly in post production. One day i'll get an entire video right..haha. Thanks man.
Congratulations on the 100 videos milestone Tristan 🎉 and thank you very much for sharing this with us. Cheers for 1000000 more videos and then 1000000 more. Thanks for the inspiration and keep up with the fantastic work🙌🏻
Great presentation! Question: if I do longer (2-4 hr) group rides that tend to push me hard on the weekends (especially one of the two days; the second can be more mellow), how many of these interval sessions described in the video should I be doing per week? Right now I do two: Tuesday and Thursday. Is that excessive given the weekend efforts? I’ve been doing this for 2 years or so with 3 week blocks.
Hey Ken, sounds like you’ve got a solid level of base fitness which is great. In my opinion, two additional sessions during the week is too much. I’d be recommending one session on Wednesday, with a day off on Monday, an easy day to ease into it Tuesday, a day off Thursday and an easy day Friday. Then your two bigger rides on the weekend. If you have the time to fit this in, you’ll have sufficient recovery and probably find you end up stronger. Hope that helps!
I choose steel because I have a carbon frame and wend wind hits it it rides like a sloth because of the impact of the ver huge wind resistance
Some good sessions there although do feel that some of the levels would only be suitable for pro/very high levels riders thus not suitable for most of those watching this video. Also, no mention of how these may fit within a training system not where you may introduce the progressive overload within that system. Maybe you could discuss that with him in another video.
Ray Barbee! 👍
Congratulations on number 100! It has been a blast, cheers from oz! 🇦🇺🦘
Great video! I have to note though, this would have been a lot more enjoyable with balanced audio.
Is it possible to make a video about john's studies and professional path to get to pro cycling coaching ?
Thanks
I feel it is so unconventional and by accident it would be more of a comedy show than anything else 🙂
So how much these sessions should be done in a week and how much endurance riding should be done ?
2 hard sessions a week, as much base as possible
Great video! are all of these different training sessions considered as Hard so i should limit to max two in total for a week?
Thank you 🙏🏼 Yeah I’d start with two maximum, with a couple of other easy days and see how you handle it. Once you’ve done a few weeks of two sessions per week, you can either up the intensity/duration or try adding a third.
Congratz on the milestone! Awesome tips, the 2x5m FTP test sounds like a good variation from the brutal 20 min test, I've also heard about a 8 min test (VO2MAX) from where you can take your FTP from.
I wouldn't trust a 2 x 5 minute test. It relies too heavily on you being an average rider in terms of your power curve.
As an example, it would massively underestimate my ftp as 5 minute power is a particular weakness for me. In fact, the 20 minute test only works for me without the 5 minute all out effort first. A pure 20 minute effort x 0.95 tracks my ftp very well.
For somebody better over short durations it would overestimate their ftp.
@@the318pop What happens when a 20min effort is weakness to others? Do you not trust that protocol then as it would be the same in approach and application. As you have said it tracks your ftp well but there are people who cannot do mentally a 20min effort. So in this case 2 x 5min is right. Does not mean it is wrong os inaccurate.
That is the key to training, its personal not 1 shoe fits all
8min is also a good protocol to get ftp. I always believe you prescribe based on the athletes approach
@@johnwakefield7942 it's a proxy measurement of ftp. If mentally you can't do 20 minutes you most certainly can't do an hour or so.
@@johnwakefield7942 true but I think the further away you move from the target energy system the less reliable the test is likely to be.
What Software do you use for the power/hr overlay in the Race snippets? Thank you and Keep up the good work
Thank you. This was using the Garmin Virb software, but going forward I will use Insta360 as their software is directly compatible with Garmin devices in both the phone and on the computer and overlaying data is much faster and more easy.
Thank you 👍🏽
Great video!! I have a question i use wahoo Bolt unit, where i can find the data to execute the first workout...(sfr low cadence) usually i use Watt but i want to use that where i can find It? My Power Meter are assioma duo and SRAM quark axs...please help me :)
Connect your Wahoo Bolt to your phone via bluetooth, open the Wahoo ELEMNT app and go to settings, select pages, and under 'Lap Data' add the field "Power - Torque 5s avg" (or 3s avg). Hope that helps!
Where I can find similar data on Garmin Edge device?@@tristantakevideo
I’ve seen a lot of debate between 5min tests & 20min tests. Has anyone had experience with both and what do you recommend?
I have dug through the menus as deeply as I possibly can and I cannot find any way to display Torque... can you shed some light on this? Is this a Hammerhead Karoo thing? I'm on Garmin Edge 1040...
Ironically I’m in the same boat. I made this video when I was using the Wahoo Bolt, and finding Torque to put on the screen was easy. Then I switched to a Garmin 840 and cannot find it anywhere. I thought this would be a function of every computer, but it doesn’t seem to be with Garmin which is hugely annoying and makes this part of the video misleading. Apologies for that.
3x15min @ 110% FTP should not be possible for most athletes if their FTP is set correctly. For Comparison, at a baseline 20min FTP Test you estimate your Threshold Power at 95% of your 20min all out effort. If you calculate backwards you should do 104,5% of that 20min all out Power for 15min. That will not work.
You're overthinking the numbers and percentages here. There's workouts on zwift very similar to this where people compete it. It's very hard buts it doable. I've done it.
What are youre thoughts on doing a ftp test on a flat race cycling track outside instead of a hometrainer?
As long as you can sustain the power uninterrupted the track will be fine.
@@johnwakefield7942 thanks for the answer
Great vid.. guess John used to skateboard noticed his wearing a Ray Barbee t shirt 😃👍🚴🏻🚴🏻😊 does John class the rest days as totally off the bike ?
Thanks man, well spotted! We do a combination of easy ride days and days completely off. Usually 1-2 easy rides with 1 day off per week.
@@tristantakevideo thanks Tristan 👍👍🚴😊
In the late '90's I was almost 50 and I was one of the best masters racers in Austin, Tx. I did one leg training on my home trainer and on gradual climbs. I developed strength in muscles you use to bring the pedal over the top. I never hear coaches or pros talk about one leg training. I also turned one bike into a one speed with 49 chainring and 15 rear sprocket. When I turned 50 I placed 3rd in a five week crit series for 30+ masters. I was a 5' 8" 135 lb. climber who got good at crits. Don't pros know about one leg training?
1 Legged work is good, I do prescribe this and coaches within our company in certain athletes so the session is still being used and is very effective.
Great video! Shouldn't you take 85% of the 5 minute test instead of 75%?
I have always used 75% and been on target within 5W.
85% would be much more fitting for me as well.
Does this mean i should only excercise 2 times a week or should i fill up the other days e.g. with lower intensity rides (zone 2, recovery)
Fill up the other days with other rides as you like - just remember to give yourself sufficient recovery days. I’ve got a video coming soon on a 7 and 28 day training plan which may help with this..
Nice video mate, question if say I did two threshold sessions a week what would the rides look like in between? Would you say steady state zone 2 or ?
Thanks
It depends how far apart they are and how many hours you have to train. But for example if you did threshold sessions on days 1 and 4, i'd do Z1 recovery on day two, Z2 on day three, Z1 recovery on day five, endurance (Z1-3) on day 6 and either Z1 or day off on day 7. That's just an example, but in general it's good to give yourself two recovery days and a day off if you're doing 2-3 harder sessions per week.
Perfect Appreciate your advice, It's quite easy to overcook it sometimes and just assume everyday is a hard power day ha @@tristantakevideo
Yeah I used to make that mistake a lot, until John started coaching me, gave me more rest days and my numbers and performance went straight up. Glad to help out 🙏🏼
Thanks again @@tristantakevideo 👍
@@tristantakevideo another question on this please sir , My HR stays lower than my power zone ? Which should I follow ?
Thanks
Can you ask him how in which he has moved away from a 80/20 program?
What about the days between these tough sessions? Z2 or my social rides here n there i guess?
It depends how many hard sessions you’re doing a week, but usually short z1 and z2 rides or cruisey bunch rides.
@@tristantakevideo going with 2...
My only question is how to calculate torque? And do you mean 0.7-1Nm per kg of bodyweight?
Correct. Start with 0.7nm per KG of body weight, see how that feels and then slowly increase if needed. Always start easier for these ones.
Are torque intervals seated or standing or mixed
Standing for those ones. Avoid standing if possible.
On the subject of FTP tests. I’ve done the 2x5min, 20min, and ramp test and scored 233w, 260w and 280w respectively. It’s so hard to determine a real ftp these days
Your FTP is probably around 250w:
Try The Gorby in swift and see how hard it is (set the FTP in zwift to 250)
do u incorporate all 4 sessions in one week or use 1st session per week then gradually go up
Start with 1-2 sessions per week maximum and go from there.
Low cadence session:
30 minute warm up
5x4 minute intervals
OR
3 x 10 minute intervals
2 8 minutes rest between each interval
Cadence between 55 and 60
0.6-0.9 Nm/kg torque for women
0.7-1 Nm/kg torque for men
Gradient of 6% or more
30 minute warm down
RPE: 7/10 during intervals if not using a power meter
Maximum 1 session per week
Metabolic session:
30 minute warm up
20 minute interval (increase to 30 minutes and 40 minutes over 4 weeks)
80-85% of FTP
Cadence between 80 and 100
Flat or undulating terrain
RPE: 8/10 during intervals if not using a power meter
After 4 weeks:
2 x 20 minutes OR 2 x 30 minutes at 80-85% of FTP
15 minutes rest between each interval
Avoid traffic lights and steep downhills
30 minute warm down
Maximum 2 sessions per week (or 3 sessions for well-trained athletes)
Threshold session ONE:
30 minute warm up
3 x 10 minute intervals OR 3 x 15 minute intervals
105-110% of FTP
8-10 minutes rest between intervals
Cadence 80-100
Consistent uphill gradient (between 3-8%)
RPE: 8.5/10 during intervals if not using a power meter
30 minute warm down
Maximum 2 sessions per week with 2-3 days between each session
Threshold session TWO:
30 minute warm up
3 x 10 minute intervals following this pattern:
2 minutes at 95% of FTP, 1 minute @110% of FTP
10 minutes rest between intervals
Cadence between 85 and 95
Flat or consistent gradient
RPE: 9/10 during intervals if not using a power meter
Maximum 2 sessions per week
High intensity session ONE:
40 minute warm up
5x 2 minute intervals with 2-3 minutes rest in between
OR
5x4 minute intervals with 2.5-3.5 minutes rest in between
115-120% of FTP during intervals
Consistent uphill gradient
RPE: Maximum power sustainable for *entire* interval length
30 minute warm down
Maximum 2 sessions per week
High intensity session TWO:
40 minute warm up
6 x 40s max, 20s recovery (6 minutes total)
Increase to 10 x 40/20 over 4 weeks
Uphill gradient of 3-6%
RPE: 10/10 during intervals
40 minute warm down
Maximum 2 sessions per week
Do you have a formula to figure out how much torque is applied to the pedals?
Warm up and cool would be in Z2 HR???
Z1 & into Z2.
Sometimes its unfortunate that I live in the Netherlands... No climbs!
👍🏼👍🏼
How many clients does John have?
Sounds like he has worked well with Dr. Millan
Now you are working with a coach it would be interesting to see your diet
John doesn't set a dietary plan and I haven't adjusted anything since working with him, but I will endeavour to do a video with a sports nutritionist in future.
What is the rest of the week?