Workouts
The models and training plans below use training zones,
which are based on the Functional Threshold Power (FTP) or Heart Rate (HR).
Each workout has a warm-up period of 10-20 min, and a cool-down period of 10-20 min. They are NOT included in the diagrams or in the files, they are considered mandatory parts of each training.
So, before starting the described below workouts, everyone must know their limits.
More details about training zones, FTP and HR max can be found here.
The Faimous 40/20s
10min warm-up
12 X 40s @ 120% FTP, 20s @ 55%
5min @ 66% FTP
12 X 40s @ 120% FTP, 20s @ 55%
5min @ 66% FTP
6 X 40s @ 120% FTP,20s @ 55%
10min cool-down
FTP development
15min warm-up
5 X 30s @ 100% FTP, 30s @ 55%
1min @ 55% FTP
4 X 2min @ 100% FTP, 30s @ 55%
2min @ 55% FTP
4 X 2min @ 100% FTP, 30s @ 55%
2min @ 55% FTP
4 X 2min @ 100% FTP, 30s @ 55%
2min @ 55% FTP
4 X 2min @ 100% FTP, 30s @ 55%
3min cool-down
2min x 6
15min warm-up
6 X 2min @ 125% FTP, 3min @ 55%
15min cool-down
Enhanced training
15min warm-up
6 X 30sec @ 125% FTP, 15sec @ 28% FTP
5min @ 65% FTP
5min @ 75% FTP
5min @ 85% FTP
4 X 20sec @ 225% FTP, 2min 30sec @ 30% FTP
15min cool-down
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