Recently took the plunge and bought a power meter and I am looking for a few creative workout ideas. Anybody want to recommend me their favorite VO2max and threshhold workouts?
-Toffo
Power meters · Public discussion
Recommend me some workouts!
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- Power meters
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- 5 January 2010
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- 12 January 2010
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- ToffoIsMe
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Creative is over valued.
3x20 minutes with a fair few minutes inbetween. I like 5 minutes... sometimes I want 10.
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2X20 at 100% FTP (Threshold)
1X60 at 90% FTP (Threshold)
5X5 at 110-120% FTP (VO2)
2X10 Microintervals (15 sec. at 150% FTP and 15 sec. 50% FTP for 10 min.)
10 X 15-sec. sprints (don't look at powermeter...just chew on stem)
Nice workouts and you don't need many (if any) recovery days between 'em.
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Get yourself [ame="http://www.amazon.com/Training-Racing-Power-Meter-Hunter/dp/1931382794"]The Book[/ame] and learn how to search this forum.
Dave
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Go to the Saris site and check out the WorkOut Library.
Also sign up for their news letter. They just included 8 winter workouts and will include more in the up coming issue. Good stuff.
M
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Haven't tried it, but the Coggan 90/90/90 looks like fun...
Quoted post said:
Seriously, the best season I've had in recent years followed a winter
during which I did the following '90/90'90' workout 3 d/wk:5 min w/u
20 min @ 275 W
5 min easy
5 min @ 325 W
2.5 min easy
5 min @ 325 W
2.5 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2.5 min easy
5 min warm-downThe '90/90/90' refers to the fact that (almost by chance) the powers
used were about 90% of the best that I could produce for that duration
when at peak fitness. That made the session challenging enough that I
didn't lose too much fitness over the winter, but not so hard that I
ever dreaded the workout or burned out from doing it. -
Okay. I just posted this in a different section, but I think this applies to you. Basics of Training with Power 2WheelLove | A community for people who love bikes. Keywords: FTP, watts, power, Training
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Some nice workouts from Bill Black: http://www.cyclingforums.com/cycling-training/449942-hop-progression.html
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I like this one - the "pacing" workout. good for criss-crossing ftp and mentally goes by very quickly, even when training indoors.
Joe Friel's Blog: Last Pacing Post
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