Endurance Workout (Tidal Waves)

Workout Details 5/18/20

  1. Warm up 1

    5 min @ 
    Zone 1

  2. Warm up 2

    4 min @ 
    Zone 2

  3. Warm up 3

    3 min @ 
    Zone 3

  4. Warm up 4

    2 min @ 
    Zone 3-4

  5. Warm up 5

    1 min @ 
    Zone 4-5

  6. Recovery

    5 min @ 
    Zone 1-2

  7. Repeat 4 times

    1. Wave 1 over

      30 sec @ 
      Zone 4

    2. Wave 1 under

      30 sec @ 
      Zone 1-2

  8. Repeat 4 times

    1. Wave 2 over

      40 sec @ 
      Zone 4

    2. Wave 2 under

      20 sec @ 
      Zone 1-2

  9. Repeat 4 times

    1. Wave 3 over

      50 sec @ 
      Zone 4

    2. Wave 3 under

      10 sec @ 
      Zone 1-2

  10. Recovery

    5 min @ 
    Zone 1-2

  11. Repeat 4 times

    1. Wave 4 over

      20 sec @ 
      Zone 3-4

    2. Wave 4 Surge

      10 sec @ 
      Zone 4-5

    3. Wave 4 under

      30 sec @ 
      Zone 1-2

  12. Recovery

    5 min @ 
    Zone 1-2

  13. Repeat 4 times

    1. Wave 5 over

      45 sec @ 
      Zone 3-4

    2. Wave 5 Surge

      15 sec @ 
      Zone 4-5

    3. Wave 5 under

      30 sec @ 
      Zone 1-2

  14. Recovery

    6 min @ 
    Zone 1-2

  15. that feels nice

    10 min @ 
    Zone 1
    Good Work

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.