TriBriGuy
Aug 26, 08 12:46
Post #2 of 2
(55 views)
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Re: Power Zone Training for a Sprint [fatbastardtris]
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1 x threshold (1x40/2x20/4x10...2x30/1x60...something working FTP*.95-1.05)
1 x VO2 (4-6 x 3-5min at ~FTP*1.2...)
1 x long ride (at least 2 hours) (with 30-45 minute main sets each hour at FTP*.8-.9)
Add a 4th ride at 1-2 hours at FTP*.7-.75
Lather, rinse, repeat. This set, done on a weekly basis, would serve most recreational/AGers well for any distance, sprint to 1/2IM. For 1/2 IM, I'd make many of those weekly long rides at the 3 hour mark. The first 2 workouts can be done in 1 hour door-to-door, if you're economical with your time. 4 hours at a minimum rate and you'll probably reach 90% or greater fitness if you are consistent over a season.
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AmZof Lemming
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