Virtual Pedal Hard Class - March 18

 

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Workout Description:

This workout consists of short intervals at threshold watts with lower rpm for a total of 15' exposure at threshold. Pedal Hard titles these STrength intervals. The lower rpm works muscular strength and because interval periods are short, the theory is that onset of increased blood lactate would also lag. Change from lower rpm to higher rpm challenges motoric system and moves out lactate accumulated for recovery and preparation of consecutive efforts.

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

Workout Details

  1. WU

    3 min @ Z1
    Rolling legs over by feel to get going

  2. END

    7 min @ Z2
    Build rpm into upper 80s to low 90s

  3. MED

    5 min @ Z2
    85 to low 90s rpm

  4. Repeat 5 times

    1. ST

      1:30 @ Z4, 70-80 rpm

    2. REC

      1:30 @ Z1, 90-100 rpm

  5. REC

    4 min @ Z2, Your choice rpm 80+

  6. Repeat 5 times

    1. ST

      1:30 @ Z4, 70-80 rpm

    2. REC

      1:30 @ Z1, 90-100 rpm

  7. MED

    6 min @ Z2, 85 to low 90s rpm

  8. CD

    5 min @ Z1, 80-90 rpm

Thank you!

Kevin

WAYS TO TRAIN TOGETHER

Zwift Option 

Go to zwift.com and get a trial version if you don't currently have an account

  • Download the workout file and copy it into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option

You can also follow along via your own zones and workout details below and use the video for coaching on interval time and for added motivation. 

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

 

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