Träningsnivå Low volume

Nu drar vi igång! Fram till vecka 47 är det “base” som gäller - vi bygger upp grunden. Gör även ett FTP test denna eller nästa vecka om du inte är säker på dina siffror. Din FTP är förmodligen lägre än innan sommaren om du mest har kört ute och inte har tränat inomhus under sommaren.

Viktigast denna vecka är Business Zone. Utöver det, välj variation över repetition. Denna vecka och framåt kommer du märka att en del klasser, inklusive Engine Builder, har mycket kort uppvärmning. Viktigt här att du lyssnar på din kropp och om uppvärmning är extra viktig för dig, ta de första minuterna på passet till detta även om profilen på väggen säger annorlunda.

Karl säger: “Endurance zone training is challenging indoors, Usually one needs to do 3 -5 hour efforts to get the body depleted enough to build the diesel engine inside you, and you should do these if you can, if you can't then do the below workouts this week, they are the next best thing to riding long slow distance and mimic what your body goes through after a few hours in zone 2. My favorite this week is the Engine Builder: 40 min at 80% of FTP followed by 20 min at 75% with no warm up and no warm down peppered with some cadence drills and out of the saddle work. This work will seem less intense but stick with it. You can make some higher end gains later with a bigger foundation you make now.”

Business Zone 45 min (TSS 47) eller

Business Zone 60 min (TSS 58)

The Business Zone 90 min (TSS 84)

Engine Builder 120 min (TSS 98)

Extra: FTP Test 60 min

Välj 2!

150 TSS

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Har du gjort ett FTP test nu? Om inte, så är det hög tid! Att du gjorde ett innan sommaren räknas inte!

Karl säger om denna vecka: “We continue with the base building efforts but this week we add in some higher tempo efforts. We will start with efforts at 85%, increasing in length and in incorporating one of my favorite intervals the “Hard Start” - 2 min at 100% immediately followed by 8 min at 80%. This kick-starts that interval and gets the body where it needs to be super fast in terms of lactate accumulation and clearance. There are no shortcuts to building an aerobic base but for sure you can waste time doing “kitchen sink” workouts trying to hit every zone at once. In these building weeks we keep the intensity a bit lower so we can crush it later.”

Business Zone 45 min (TSS 51) eller

OverUnder 60 min (TSS 61)

Engine Builder 90 min (TSS 82)

The Business Zone 120 min (TSS 117)

Extra: The Engine Builder 120 min + “The Extra Hour” (totalt 180 min lördag morgon)

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Välj 2

150 TSS

Denna vecka introducerar vi Sweet Spot (Sweet As) i programmet. Lyckas du få in ett tredje pass så försök få till Karls favorit: “This week  marks the addition of Sweet Spot training, or just below your FTP at 95%. We will do some long UnderOvers and rack up some time just under the red zone. Super super important to KNOW your FTP because you do not want to overcook this week. Better to do it a bit low at 90% than over 101%.

Sweet As! 45 min (TSS 55) eller

Sweet As! 60 min (TSS 73)

Shut Up Legs 60 min (TSS 73)

UnderOvers 60 min (TSS 67)

Om du vill ha mer: Engine Builder 90 min (TSS 91)

Välj 2!

150 TSS

Väljer du två pass denna vecka rekommenderar vi en OverUnder och en Shut Up Legs. Varför heter det OverUnder? Därför att intervallerna är uppbyggda så att du först ligger en viss tid över din tröskel (FTP) och sedan direkt in på en viss tid under din tröskel, utan vila emellan. En annan variant är UnderOver - först under tröskeln, sedan över.

Karl säger: “We keep the tempo going and Sweet Spot focus but now we add two of my favourite UnderOver classes: 2 min at 100% immediately followed by 8 min at 90% - we will up that to 120% and 100%! Important that you don’t overshoot your FTP, the goal is to always finish these workouts.

Even-steven during the efforts wins the game especially with these workouts. We want to finish all of these as we started them. We also get our first taste of VO2 (Raise the Ceiling)! Finally some work that may leave you draped over your handlebars trying to recover.” Even Steven betyder alltså jämn och fint.

OverUnder 45 min (TSS 56) eller

OverUnder 60 min (TSS 70)

Shut Up Legs 60 min (TSS 78)

Sweet As! 90 min (TSS 97)

Om du vill ha mer: en till Sweet As! 90 min (TSS 94)

Välj 2!

150 TSS

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Det är dags att lägga in lite intervaller på schemat. Har du tid med ett extrapass så rekommenderar Karl 120 min Sweet As. “This is interval week. Love, them hate, them - but you cannot ignore how sharp you become from these micro efforts.

Back in the day racers would find a six minute hill and smash it 5-8 times until they were smoked. Many riders would do a month or two of these and find they would only improve a bit. One reason is that they do so much damage that recovery is an issue. So to break out of this “VO2 plateau state” someone came up with the idea of the micro interval. Same amount of time at VO2 overall but different with micro rests. It is a super useful workout and forces you to clear lactate quickly over and over again to get ready for the next effort. The result can be huge power gains at VO2 without too much damage to your system, so you can hit it again sooner. My favourite workout this week - Sweet As! 120 min: 20 min at 95% immediately followed by 90 min at 75% with drills throughout (we still need to focus on the base levels)”.

Shut Up Legs 45 min (TSS 66) eller

Shut Up Legs 60 min (TSS 72)

Over and Over Again 60 min (TSS 70)

Over and Over Again 90 min (TSS 97)

Om du vill ha mer: Sweet as 120 min (TSS 113)

Välj 2!

150 TSS

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Progression av VO2 klassen Shut Up Legs denna vecka - se om du kan hinna med båda versionerna, en i början av veckan och en i slutet. “More VO2! Keeping the base work in there with a Shut Up Legs or two, this week we add more time at VO2 with 90 seconds ON at 110% one min OFF. These are great for building on your 30/30 work. We will finish this week upping this to a 2 min on and off. One of my favourites, Shut Up Legs 90 seconds at VO2 seems to be more sticky and last longer. So we up the rest a bit between intervals and let it rip in between.”

Shut Up Legs 45min (TSS 70) eller

Shut Up Legs 60 min (TSS 72)

The Business Zone 90 min (TSS 103)

Thin Red Line 90 min (TSS 114)

Om du vill ha mer: Sweet As! 120 min (TSS 130)

Välj 2!

150 TSS

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Denna vecka ska du försöka hinna med OverUnder och The Engine Builder. Profilen för OverUnder har ändrats lite från föregående veckor. Karl förklarar: “We will sharpen up the durability and sustained effort capability this week with some very challenging efforts. Hard Start intervals is what we call them. We are able to kick start the engine by beginning the interval with an “over target” effort. We love these efforts because if done the right way after some base building the result can be huge. We also focus on some High Tempo efforts at 85% of FTP with The Engine Builder. We will log some big time in this zone for big gains.”

OverUnder 45 min (TSS 51) eller

OverUnder 60 min (TSS 68)

Engine Builder 90 min (TSS 90)  

The Business Zone 90 min (TSS 96)

Extra: The Engine Builder 120 min (TSS 115)

Välj 2!

150 TSS

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OverUnder-progressionen fortsätter. Även om klasserna heter samma varje vecka (OverUnder) så är ingen klass den andra lik. Detta för att det aldrig ska bli tråkigt och för att ge dig maximal utveckling. “This week is all about OverUnders. We have some short Hard Start intervals and some very long OverUnders. The long efforts include time around threshold. An excellent workout this week is the Business Zone which has a 60 min straight at 85% with drills added to keep you focused and to improve your form.” Om du hinner, kläm in den också.

OverUnder 60 min (TSS 71) eller

OverUnder 45 min (TSS 51)

Engine Builder 90 min (TSS 90)

The Business Zone 90 min (TSS 105)

Extra: The Engine Builder 120 (TSS 110) min or FTP-test

Välj 2!

150 TSS

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Karl säger: “We turn the screws this week with some Sweet Spot. After the last few weeks you should have developed your ability to perform sustained efforts in the high tempo zone and threshold. This week we hit the 90% of FTP with some classic efforts: 15 min x 3 at 90% and 20 min x 3 at 90% (Sweet As).  

If you want to do a deep dive on working the sweet spot zone just google it, people love to talk about it! The bottom line is when you spend time here you may think why do anything else.” Så frågan är - kommer du gå så långt att du kör 120-minuter sweet spot?

Sweet As! 60 min (TSS 79) eller

Sweet As! 45 min (TSS 56)

Over and Over Again 90 min (TSS 107)

UnderOver 60 min (TSS 67)

Om du vill ha mer: Sweet As! 120 min (TSS 148)

Välj 2!

150 TSS

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Bara tre veckor kvar av Base, sedan går vi över till nästa period Sharpen. Karl säger “This week we cannot forget what we have built so we keep some sustained long efforts at high tempo but we add some serious VO2 work. My favorite is Shut Up Legs; 2 sets of 2 min ON and 2 min OFF at 110% x 10. Don’t worry if you are draped over your handlebars after this one, you should be.”  

UnderOver 60 min (TSS 67) eller

OverUnder 120 min (TSS 150)

Shut Up Legs 90 min (TSS 101)

Sweet As! 60 min (TSS 71)

Om du vill ha mer: Sweet As! 90 min (TSS 126)

Välj 2!

150 TSS

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Intensiteten ökar nu vecka för vecka fram till jul, men för dig som följde vår träningsplan förra året kan vi hälsa att vi inte kommer skruva upp det riktigt lika mycket som förra året. Denna vecka ligger mer OverUnder pepprat med Shut Up Legs på schemat. Väljer du 60 min UnderOver eller 120 min OverUnder?

Karl säger: “Another week of some sustained long efforts at high tempo but we add some serious VO2 work. Again my favourite is Shut Up Legs which is made up of 2 sets of 2 min on 2 min off at 110% x 10. And remember, don’t worry if you are draped over your handlebars after this one, you should be.”

UnderOver 60 min (TSS 74) eller

OverUnder 120 min (TSS 150)

Shut Up Legs 90 min (TSS 104)

Business Zone 60 min (TSS 60)

Extra: Sweet As! 90 min (TSS 110)

VÄLJ 2!

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Karl säger om denna vecka: “We are moving closer to our test weeks at the end of the year. As we raise the intensity we reduce some volume to sharpen up your form. This week we hit most of the energy systems. My favourite is the 90 min Over and Over session. Later in the plan we up the percentage closer to FTP and increase the time as well. Big gains in efficiency on the bike the goal. Also this week will help with repeatability of over threshold efforts.”

För er som inte är bekanta med Over and Over - den heter så eftersom intervallerna ligger över tröskeln hela tiden, i motsats till OverUnder eller UnderOver, där en del av intervallen ligger över tröskeln och den andra delen ligger under.

Over and Over 60 min (TSS 70) eller

Over and Over 90 min (TSS 102)

Business Zone 120 min (TSS 122)

Thin Red Line 45 min (TSS 69)

Extra: Shut Up Legs 60 min (TSS 71)

VÄLJ 2!

Det kan bli rätt tråkigt och ineffektivt att ligga och bygga bas för länge. Därför är vecka 48 första veckan på period 2, som är en period där vi ska vässa till formen inför “vinter-toppen” som avslutar detta år. Du kommer vara i riktigt bra form denna jul. Efter nyår återgår vi till basarbetet.

Karl säger om denna vecka: “Increases in time and intensity this week for sure!  Sweet Spot and Vo2 get a bit longer as we become more fit and better at performing anaerobic intervals. This week also starts some NeuroMuscular work. Super intensity up to 200% of FTP.  Engage the core, and try to rip your shoes out of your pedals, as we sharpen up.”

Over and Over 60 min (TSS 70) eller

Over and Over 45 min (TSS 56)

Sweet As! 90 min (TSS 106)

Shut Up Legs 60 min (TSS 80)

Om du vill ha mer: Lightening Strikes 45 min (TSS 51)

Välj 2!

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Uppbyggnaden till vår “period-avslutning” i vecka 52 fortsätter. Viktigaste passet denna vecka är Shut Up Legs men försök få till en 90-minuters Sweet As också: “Long, long Sweet Spot sessions are the focus this week. With the proper build up one can perform at 95% of FTP for a long time. Some professionals work up to 4 hours in a single session. Efficiency you gain here through adaptation to long sessions at Sweet Spot is “The New Black” in terms of training.”

Shut Up Legs 45 mins (TSS 60) eller

Shut Up Legs 60 min (TSS 83)

Sweet As! 90 min (TSS 109)

Business Zone 60 min (TSS 70)

Om du vill ha mer: Engine Builder 120 min (TSS 110)

Välj 2!

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Coach Karl säger: “Week 50 and 51 are all about what we call openers. Keep the fire burning but don’t mess up what we have built. 100% of FTP (Thin Red Line) will be a focus this week. We keep the intensity and reduce the volume as we get ready for a year ending test.”

Thin Red Line 60 min (TSS 69)

Sweet As! 45 min (TSS 55)

Sweet As! 90 min (TSS 110)

Over and Over 60 min (TSS 70)

Om du vill ha mer: Sweet As! 90 min (TSS 106)

Välj 2!

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Det är denna och nästa vecka som vi har jobbat för i höst. Nästa vecka är det dags för ett FTP test för att se vad som har hänt under denna träningsperiod. Denna vecka ska vi ha riktigt kul och vi rekommenderar att du provar klassen Lightening Strikes om du vill. “Week 50 and 51 are all about what we call openers. VO2max and neuromuscular workouts will be a focus this week. More intensity, less volume - and next week it’s time for an FTP test!”

Over and Over 45 min (TSS 66) eller

Over and Over 60 min (TSS 74)

Engine Builder! 90 min (TSS 79)

Thin Red Line 60 min (TSS 69)

Om du vill ha mer: Lightning Strikes 45 min (TSS 44)

Välj 2!

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Om du bara gör en sak denna vecka - gör ett FTP test. Vi på Echelon kommer att köra servicebilen precis bakom dig under testet och hjälpa dig igenom. Karl säger några viktiga ord om denna vecka: “Test week! Do the FTP test and if it is up, down or sideways - take the result - and as long as you learn from it you won. Take some time, think about where you were, and where you are, did you have fun on the journey. Reload and get ready to fire off the new year with a few rounds of your new found fitness.”

Thin Red Line 45 min (TSS 50) eller

Thin Red Line 60 min (TSS 86)

Shut Up Legs 90 min (TSS 94)

Engine Builder 120 min (TSS 111)

Extra: FTP test 60 min

Välj 2!

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Gott nytt år! Denna vecka har vi vårkänningar för nu börjar uppbyggnaden till sommarens äventyr. “Back to Basics. This week we will take a step back to foundation building: Long sessions hitting tempo and endurance zones in combination along with some longer high tempo to lay some bricks down to build a higher peak,” säger Karl.

Business Zone 45 min (TSS 52) eller

Business Zone 60 min (TSS 62)

Engine Builder 120 min (TSS 103)

Business Zone 90 min (TSS 93)

Om du vill ha mer: FTP-Test

Välj 2!

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OverUnder/UnderOver är viktigast denna vecka. Och de lite längre passen fortsätter, om du hinner med dem. “Sweet Spot 90 minutes - unlike doing Threshold work Sweet Spot introduces stress but not stress that isn’t recoverable from quickly. Adaptations can add up with not as much recovery needed. Sweet Spot is a big target zone unlike FTP work which is super tight. This week double down on hitting Sweetspot if you can fit it in with the rest of your work.”

UnderOver 45 min (TSS 50) eller

OverUnder 60 min (TSS 61)

Business Zone 120 min (TSS 117)

Sweet As 90 min (TSS 97)

Om du vill ha mer: Over And Over Again 60 min (TSS 70)

Välj 2!

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Vi fortsätter lägga grunden denna vecka. Den här typen av träning må ta tid i anspråk men effekterna stannar kvar i kroppen desto längre, så värt varje timme!

Karl säger: “If you think about training energy systems of your body (whether you think about 3 zones or 7),  gains at endurance (zone 1-2) take longer to achieve but they stay the longest with you. Conversely gains in above threshold can come quicker but they can detrain or go away quick too. One way to lock in some fitness is make your Zone 2 power your previous Zone 4 power. In other words: what if you could do today's FTP watts but do that number while you are in zone 2. Don't miss the 120 min Engine Builder, when in doubt do more base.”

Sweet As! 45 min (TSS 55) eller

Sweet As! 90 min (TSS 96)

OverUnder 60 min (TSS 77)

OverUnder 60 min (TSS 75)

Enginebuilder 120 min (TSS 105)

Extra: Sweet As! 90 min (TSS 95)

VÄLJ 2!

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Det är inte alltid mer träning är svaret, utan smartare träning. “I used to love the idea of being too stupid to lose, and what does not kill you makes you stronger. The reality is in the beginning of your training these ideas work and you get better no matter what you do…. time on the bike equals speed. But at some point your potential hits the limits of how you are adapting to stress. Therefore we need to think about not wasting time and adding some structure,” säger Karl.

OverUnder 45 min (TSS 59) eller

OverUnder 60 min (TSS 75)

Sweet As 45 min (TSS 55)

Sweet As! 90 min (TSS 108)

Extra: Engine Builder 120 min (TSS 111)

VÄLJ 2!

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Karl säger om denna vecka: “This week we focus on some VO2 work (Shut Up Legs). If you look at the upper limits of your ability,  the watts you can hold for 5 minutes, 1 min and even one second… these are your upper limits of power output. Your FTP (what you can do for an hour) can only be a percentage of this. So let’s give you some room OverUnder of your VO2 potential. And by the way - these are fun.”

Shut Up Legs 45 min (TSS 66) eller

Shut Up Legs 60 min (TSS 72)

OverUnder 45 min (TSS 51)

OverUnder 90 min (TSS 100)

Extra: Lightening Strikes 45 min (TSS 77)

Välj 2!

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Karl älskar att sprinta och vem tycker inte att det är rätt underhållande ändå? Men viktigast denna vecka är ändå OverUnder, det är trots allt fortfarande basveckor. Men vi kan ju ha lite extra roligt samtidigt! Karl säger: “Lightning Strikes! Absolute max efforts, my absolute favourite thing to do. Sprinters are a different breed. Are you born a sprinter? I don't think so - too much goes into becoming a sprinter. One thing is for sure: you must want to be a sprinter to become one so give it a try! Now is the time for gritting your teeth and pulling on the bars like you want to snap them in two”

OverUnder 45 min (TSS 60) eller

OverUnder 60 min (TSS 74)

Sweet As 45 min (TSS 55)

Lightening Strikes 45 min (TSS 50)

Extra: Sweet As! 90 min (TSS 113)

Välj 2!

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“What is up with OverUnders”, frågar vår coach retoriskt denna vecka. “In a simple way they get one adapted to recovering from an over threshold effort not the usual way by coasting but by still rolling with pressure on the pedals. It seems insane; you are up to your ears in lactate, your heart rate is closer to max, and your brain is saying “hey don't we usually coast a bit just about now”. An OverUnder teases a rest. But resist and your legs WILL clear and your heart rate WILL come down even with the pressure still on. The fitter you become the quicker you recover. We love these.” Gör vi?

Om du hinner, gör ett FTP test och se om träningen ger resultat eller om något bör justeras.

OverUnder 60 min (TSS 83) eller

OverUnder 45 min (TSS 61)

Engine Builder 90 min (TSS 90)

Business Zone 120 min (TSS 115)

Extra: FTP-Test

Välj 2!

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Det är alltid klokt att lägga mer tid på zon 2, tycker Karl. “When in doubt of your fitness, work on your base. It is always a good time to work on zone 2. The 120 minute Engine Builder is perfect for a mid winter zone 2 check.” Kom och mys med oss på studion i två härliga timmar och avsluta med en skön bastu!

OverUnder 60 min (TSS 82) eller

OverUnder 45 min (TSS 51)

Business Zone 90 min (TSS 92)

Engine Builder 120 min (TSS 111)

Extra: Sweet As 60 min (TSS 65)

Välj 2!

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Coach Karl säger: “As! we move through the winter more time is spent over zone 4. We will stretch out the interval time and keep the intensity. If you miss a week due to work, life or a head cold don't worry just adjust your FTP a bit, stick to the plan and you will bounce back quickly if you adjust to the right level.”

Sweet As! 60 min (TSS 83) eller

Sweet As! 45 min (TSS 56)

Over and Over Again 90 min (TSS 104)

UnderOver 60 min (TSS 62)

Extra: Sweet As! 120 min (TSS 132)

Välj 2!

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Karl säger: “When compared with traditional base training, Sweet Spot training can be more inclusive and can get you more fit in less time. I have worked with professional riders who do 3 Sweet Spot sessions each week and that is it for the intensity, all else is in zone 2. The sessions are varied, taxing, and fun. Doing one of two of these a week along with some VO2 and Tempo and you will be a killer.”

UnderOver 60 min (TSS 63) eller

OverUnder 45 min (TSS 57)

Shut Up Legs 90 min (TSS 107)

Sweet As! 60 min (TSS 63)

Extra: Sweet As! 120 min (TSS 129)

Välj 2!

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“Why do we want to do Shut Up Legs? To bring up your wattage at VO2! Because your FTP can only be a percentage of your VO2. The best TT racers in the world get over 90% of VO2 at FTP! This is rarefied air of fitness. We work this week to give you some extra room and get that VO2 higher.”

Shut Up Legs 60 min (TSS 75) eller

Shut Up Legs 45 min (TSS 66)

Over and Over 60 min (TSS 70)

Sweet As! 120 min (TSS 126)

Extra: Thin Red Line 90 min (TSS 115)

Välj 2!

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Har du inte redan gjort det, tycker vi verkligen du ska klämma in en 120-minuters The Business Zone nu. “Spring should be in the air, maybe you are planning a trip, maybe you are focused on a spring event. Either way you will be entering spring with new found fitness. Embrace your inner beast with The Business Zone.”

Over and Over 60 min (TSS 70) eller

Over and Over 90 min (TSS 99)

The Business zone 120 min (TSS 121)

Thin Red Line 45 min (TSS 69)

Extra: Shut Up Legs 60 min (TSS 76)

Välj 2!

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Detta är första veckan på en ny nivå i träningsplanen - vi har gått från “Base” till “Sharpen”. Intensiteten kommer höjas något.

Karl säger: “Where is your aerobic base in terms of zone 2 power? 2020 Tour de France winner Tadej Pogacar can roll 300 watts in zone two… Basically over 40 km/h all day while whistling dixie and under 2 mml of lactate.” Okej, visst, men inte alla kan vissla.

Har du inte gjort ett FTP test sedan i julas så är det ett hett tips just nu.

Over and Over Again 45 min (TSS 57) eller

Over and Over Again 60 min (TSS 78)

Sweet As! 90 min (TSS 107)

Shut Up Legs 60 min (TSS 76)

Extra: FTP-Test

VÄLJ 2!

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Lite mer kring detta med zoner: “What is up with Tempo vs Sweet Spot or Vo2 vs Neuro-Muscular? Every zone is a target for an energy system. But each zone can use multiple systems. For example for an FTP test you use your aerobic and anaerobic system, but when we train we try to separate the energy systems and train them with focus for better adaptations.” Denna vecka ligger fokuset på “Shut Up Legs”, dvs Vo2 max.

Shut Up Legs 45 min (TSS 60) eller

Shut Up Legs 60 min (TSS 80)

Sweet As! 60 min (TSS 77)

Business Zone 90 min (TSS 96)

Extra: The Enginebuilder 120 min (TSS 95)

VÄLJ 2!

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Karl säger om denna vecka: “Classic FTP work is a mainstay, just go and do some intervals of 4 to 8 min pretty much full gas. Total time at FTP in one session can get up to over 30 minutes. There are many ways to do them but at some point simple is just better for these old school sessions.” Vi kallar dessa workouts for Thin Red Line.

Thin Red Line 45 min (TSS 63) eller

Thin Red Line 60 min (TSS 83)

Sweet As! 90 min (TSS 108)

Over and Over Again 60 min (TSS 70)

Extra: Enginebuilder 120 min (TSS 107)

Välj 2!

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Förbättra din effektivitet på cykeln. “We are moving closer to better weather, As we raise the intensity we reduce some volume to sharpen up your form. This week we hit most of the energy systems. Thin Red Line is a favourite. We lengthen the time in this highly adaptive zone (threshold). Big gains in efficiency on the bike the goal. Also this week will help with repeatability of over threshold efforts” säger Karl.

Over and Over Again 60 min (TSS 81) eller

Over and Over Again 45 min (TSS 69)

Business Zone 90 min (TSS 98)

Thin Red Line 60 min (TSS 69)

Extra: The Engine builder 120 min (TSS 102)

Välj 2!

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Ha lite kul och inkludera en av våra “Challenge”-klasser i din plan denna vecka! En Challenge klass är en av våra lite extra utmanande klasser som inte hör till periodiseringen utan finns på schemat för att ge variation och lekfullhet. Dessa ligger på schemat bland annat på torsdagar kl 11, fredagar kl 17 och på lördag och söndag eftermiddag.

Coach Karl säger: “This week will help with repeatability of over threshold efforts. The Challenge classes are some not to miss. They are an overreach for sure, but throwing them in is a great way to force some adaptation.”

Thin Red Line 60 min (TSS 76)

Sweet As! 45 min (TSS 55)

Challenge Class 60 min (TSS 70)

Sweet As! 90 min (TSS 116)

Extra: The Engine Builder 120 min (TSS 100)

Välj 2!

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Test-dags! “Ok, you built it, now try a test. I like Ramp tests a bit more than the longer efforts for FTP determination” säger Karl. Att göra ett FTP test och få rätt siffra nu betyder att kommande veckors träning kommer göras i rätt zon och därmed få bäst effekt.

FTP Test 60 min

Thin Red Line 45 min (TSS 58)

Over and Over 60 min (TSS 70)

Business Zone 90 min (TSS 85)

Extra: Thin Red Line 120 min (TSS 138)

Välj 2!

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“Back to the basics, you should have a nice up tic in FTP. now is the time to build on a higher Zone 2 power. Nail some Tempo followed by some nice endurance.”

Sweet As! 45 min (TSS 52)

Business Zone 60 min (TSS 58)

Business Zone 120 min (TSS 107)

Engine Builder 90 min (TSS 83)

Extra: OverUnder 60 min (TSS 64)

Välj 2!

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Vi har en utmanande vecka framför oss, som kommer ge märkbara resultat. “We will sharpen up the durability and sustained effort capability this week with some very challenging efforts. We also focus on some High Tempo efforts at 85% of FTP. We will log some big time in this zone for big gains. Try to make it to the 120 min Sweet As! - it is a crusher. ”

Sweet As! 45 min (TSS 52)

OverUnder 60 min (TSS 61)

Sweet As! 120 min (TSS 145)

Sweet As! 90 min (TSS 138)

Extra: Business Zone 60 min (TSS 58)

Välj 2!