Endurance Workout (SPRINT)

Workout Details 5/12/20

  1. Warm up

    20 min @ 140-175 W
    Zone 1

  2. Ramp up in 6 steps

    1. Z2 (Endurance)

      4 min @ 193-263 W
      Zone 1-2

    2. Z3 (Tempo)

      3 min @ 263-315 W
      Zone 2-3

    3. Z4

      2 min @ 333-368 W
      Zone 4

    4. Z5

      1 min @ 368-402 W
      Zone 4-5

    5. Sprint

      20 sec @ 420-560 W
      Zone 5-6

    6. ALL OUT!

      10 sec @ 455-630 W
      Zone 6

  3. Repeat 3 times

    1. Surge

      5 sec @ 490-875 W
      Zone 6

    2. Sprint

      55 sec @ 368-420 W
      Zone 4-5

    3. Easy

      2 min @ 175-210 W
      Zone 1-2

  4. Recovery

    5 min @ 175-210 W
    Zone 1-2

  5. Repeat 3 times

    1. Sprint

      20 sec @ 368-455 W
      Zone 4-6

    2. Surge

      10 sec @ 490-700 W
      Zone 6

  6. easy spin

    20 min @ 140-228 W
    Zone 1-2

TRAIL RECOMMENDATION FOR WORKOUT:

Find a gradual uphill that will take about 10min to reach the top. If this is unavailable in your area find something that is flat. The best would be a dirt fire road or a safe paved road. Once workout is complete cool down and have fun on some single track.

ZONE WORKOUT GUIDE

Zone 1 – Recovery

  • This should feel super easy, just spin the legs but don’t work hard. Start warming up the legs.

Zone 2 – Endurance

  • This should be slightly harder than an easy spin, but a pace you could hold for a very long time.

Zone 3 – Tempo

  • This zone you will start breathing harder, but shouldn’t be too hard. You should be able to hold this pace for the majority of a ride/race.

Zone 4 – Threshold

  • This will feel hard just before to the point where you would fell like you are at max effort, but you could hold it for a couple minutes.

Zone 5 – Vo2 Max

  • This zone you are going as hard as you can without being in a full sprint.

Zone 6 – Sprint

  • The last zone is a full out sprint, just like the start of a race or coming to the finish against a competitor.