View Training Session

Power Build

Sport
Cycling
Type

Targets

Target Time
01:00:00 h:m:s
HRM Zone
Min 2 / Avg 4 / Max 4
Power Zone
Min 2 / Avg 4 / Max 4

Notes

Continuing to build your threshold power.

  • Warm up: 5-10min.
  • Check your zones and get your threshold right. Throughout the whole session vary the cadence every 5min. 5min 80-85rpm, 5min 90-95rpm
  • 10min @ 40 watts below threshold watts or 20 beats below threshold heart rate. 
  • 10min @ 30 watts below threshold watts or 15 beats below threshold heart rate.
  • 10min @ 20 watts below threshold watts or 10 beats below threshold heart rate.
  • 10min @ 10watts below threshold watts or 5 beats below threshold heart rate.
  • 10min @ exactly threshold watts. Your heart rate will gradually rise above threshold as tiredness and dehydration occur.
  • Warm down: 5-10min

This is a tough old session. Stay tough mentally. Visualise winning a race or doing a huge PB. It takes suffering to win.

Threshold is the power/effort that you'll time trial at. By riding below threshold you'll gradually push it up. You're training your muscles to process the lactic acid (pain) more efficiently at threshold effort.