Session 1 – Friday 29th Dec 2017 – Total time 1 hr – Aerobic Threshold development
Warm up:
10 min spin – 4 min build to FTP minus 40w or minus 20HR – 1 min spin
Main set:
10 min FTP minus 60w or 30HR – 2 min @FTP – 2 min spin
8 min FTP minus 60w or 30HR – 2 min @FTP – 2 min spin
6 min FTP minus 60w or 30HR – 2 min @FTP – 2 min spin
4 min FTP minus 60w or 30HR – 2 min @FTP – 3 min spin
Session 2 – Friday 5th Jan 2018 – Aerobic Threshold development
Session A 1 hr
Warm up: 10 min spin – 4 min build power to FTP minus 10w – 1 min spin
Main set:
20 min @FTP minus 60w or 30HR
5/4/3/2/1/ min @FTP with 1 min spin between each
5 min spin
Session B 1hr 30min
Warm up: 10 min spin – 4 min build power to FTP minus 10w – 1 min spin
Main set:
1/2/3/4/5min @FTP with 1 min spin between each
5 min easy
20 min @FTP minus 60w or 30HR
5 min spin
5/4/3/2/1/ min @FTP with 1 min spin between each
5 min spin
Session 3 – Friday 12th Jan 2018 – Aerobic Threshold development – 85 min
Warm up:
5min Spin
4min FTP – 80 or (- 40 Heart Rate)
3min FTP -60 or (-30 HR)
2min FTP – 30 or (-15 HR)
1min spin
Main set:
6min FTP – 60 (- 30 HR)
5min FTP – 40 (-20 HR)
4min FTP – 60 (-30 HR)
3min FTP – 30 (-15 HR)
2min FTP – 60 (- 30 HR)
1min Spin
1min FTP – 20 (-10 HR)
2min FTP – 60 (-30 HR)
3min FTP – 30 (- 15HR)
4min FTP – 60 (- 30 HR
5min FTP – 50 (- 25 HR)
6min Spin
6min FTP – 60 (- 30 HR)
5min FTP – 50 (- 25 HR)
4min FTP – 40 (- 20 HR)
3min FTP – 30 (- 15 HR)
2min FTP – 20 (- 10 HR)
1min FTP
7min warm down
Session 4 – Saturday 20th Jan 2018 – Aerobic Threshold development – 90 min
warm up:
10 min spin
4 build build HR / power to FTP
1 min spin
Main set:
10 min @ FTP minus 50w (or minus 25 HR)
1 min spin
5 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each
8 min @ FTP minus 50w (or minus 25 HR)
1 min spin
4 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each
6 min @ FTP minus 50w (or minus 25 HR)
1 min spin
3 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each
4 min @ FTP minus 50w (or minus 25 HR)
1 min spin
2 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each
warm down
Session 5 (Friday 26th Jan 2018) – Total time 1 hr 25min – Session aim: Aerobic Capacity Development.
Warm up:
Time Power
5min Spin
4 FTP – 80w ( – 40 HR)
3 FTP – 60w ( – 30 HR)
2 FTP – 30w ( – 15 HR)
1 spin
Main set:
Time Power
6min FTP – 60w (-30 HR)
5 FTP – 40w (-20 HR)
4 FTP – 60w (-30 HR)
3 FTP – 30w (-15 HR)
2 FTP – 60w (- 30 HR)
1 Spin
1 FTP – 20w (- 10 HR)
2 FTP – 60w ( – 30 HR)
3 FTP – 30w (- 15 HR)
4 FTP – 60w (- 30 HR)
5 FTP – 50w (- 25 HR)
6 Spin
6 FTP – 60w (-30 HR)
5 FTP – 50w (- 25 HR)
4 FTP – 60w ( -30 HR)
3 FTP – 50w ( -25 HR)
2 FTP – 20w ( -10 HR)
1 FTP
7min warm down
