This week’s Workout of the Week is designed to boost aerobic endurance and efficiency by getting you used to riding at or close to your FTP. While it was written for the trainer, it’s a session that can be taken outside too if weather and route permit.
Begin with a gentle warm-up, focusing on some single-leg work if desired to help bring attention to pedal stroke and symmetry.
The main set involves three rounds of six-minute blocks that’ll take you up to threshold. Recover with three minutes between each round, then go again. Be sure to maintain that same focus on pedaling efficiency as you progress intensity/effort.
Wrap it up with a 10-minute easy spin.
Workout of the Week: Build Me Up Trainer Ride
Warm-up
10 min. easy with 4 x (20 sec. right leg only, 20 sec. left leg only, 20 sec. both together)
5 min. as 5 x (30 sec. build to FTP, 30 sec. easy spin)
Main set
3 rounds of:
3 min. @ ~75% FTP
2 min. @ ~80% FTP
1 min.@ ~90% FTP
15 sec.@ >100% FTP
3 min. easy spin
Cooldown
10 min. easy spin
