Reading a workout can look like a foreign language at first, but you’ll quickly start to understand the jargon! Here are some tips to help you get started.
Glossary of Terms:
WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +
Here’s an example workout with explanations:
WU: 10' - Warm up for 10 minutes, spin easy
SS: 5',Z2, 90s rpm - 5 Mins in upper Z2 (steady state), Cadence 90
TEMPO: 3x8' upper Z3 w/3x20" throughout with bump to LT - Do 3 reps of 8 mins in upper zone 3 (tempo) and inside those reps, add a 20 second increase to LT
P/U: 3' build of rpm starting 80 rpm mid Z2 - 3 min set, start lower RPM @ 80 and increase RPM but stay in Zone 2 the whole time
CD: 5 - Cool down 5 mins
See, easy!
QUESTIONS?
Join the discussion on our Pedal Hard Athletes Facebook Group or Contact Us.