Virtual Pedal Hard Class - March 17

 
 
 

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Workout Description:

In this workout you are working on building a strong foundation which is essential for endurance and also in creating a solid base for more intensity and threshold work in future workouts. The workout has 3x12' intervals where we have pushes throughout while moving around Z3. The breaks in rhythm make it a more challenging workout than it appears.

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)

CD= cooldown

PU= pick-up

Workout Details

  1. Warm up

    3 min @ Z1
    Your choice rpm, ok lazy start

  2. Warm up

    7 min @ Z2
    88-95 rpm
    Get legs turning over

  3. Repeat 1 times

    1. SS

      3:30 @ Z2
      95-105 rpm
      Work on coordination of higher rpm and lower power zone

    2. PU

      30 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  4. Repeat 1 times

    1. Tempo

      3:30 @ Z3
      75-80 rpm
      Lower rpm, work to recover from last pick-up

    2. PU

      30 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  5. Repeat 1 times

    1. MED

      3:30 @ Z3
      80-90 rpm
      Your choice rpm, get effort back in check from pick-up

    2. PU

      30 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  6. REC

    2 min @ Z1
    Relax and spin for 2' no focus on metrics

  7. Repeat 1 times

    1. END

      3:20 @ Z2
      95-105 rpm
      Work on coordination of higher rpm and lower power zone

    2. PU

      40 sec @ Z5
      100-110 rpm
      Build over 20" then hold, careful as increasing length of push

  8. Repeat 1 times

    1. TEMPO

      3:20 @ Z3
      75-80 rpm
      Lower rpm, work to recover from last pick-up

    2. PU

      40 sec @ Z5
      100-110 rpm
      Build over 20" then hold

  9. Repeat 1 times

    1. TEMPO

      3:20 @ Z3
      80-90 rpm
      Your choice rpm, get effort back in check from pick-up

    2. PU

      40 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  10. REC

    2 min @ Z1
    Relax and spin for 2' no focus on metrics

  11. Repeat 1 times

    1. END

      3 min @ Z2
      95-105 rpm
      Work on coordination of higher rpm and lower power zone

    2. PU

      1 min @ Z5
      100-110 rpm
      Build over 30" then hold, careful as increasing length of push again

  12. Repeat 1 times

    1. TEMPO

      3 min @ Z3
      80-90 rpm
      Your choice rpm, get effort back in check from pick-up

    2. PU

      1 min @ Z5
      100-110 rpm
      Build over 30" then hold

  13. Repeat 1 times

    1. TEMPO

      3 min @ Z3
      75-80 rpm
      Lower rpm, work to recover from last pick-up

    2. PU

      1 min @ Z5
      100-110 rpm
      Build over 30" then hold, push hard as last interval

  14. REC

    5 min @ 195 W
    Z2
    88-95 rpm

  15. CC

    5 min @ Z1
    90-100 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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