Welcome to week 1 of the TEC Quarantine Toolkit. In these strange and unprecedented times, it’s important to stay focused on the positive. As athletes, you’re used to taking the long road, working hard, and overcoming adversity. Our goal is to provide weekly guidance that you can trust and to support our global community of athletes. Tag us on Facebook, Instagram, and Twitter to spread the inspiration and encouragement.
Weekly Workouts
Cycling: 4×8 Minutes @ Steady-State Lactate Threshold
If your race calendar has been altered, or you’re looking for something to help you re-focus, this is a great workout. These Sweetspot intervals help develop aerobic and muscular strength while helping to improve your FTP. These are areas all cyclists can focus on no matter the time of year or proximity to race day. Implementing sessions like this one every few weeks at progressive intensities is the perfect way to ensure you’re staying fit. Use the same percentages if you’re using Threshold heart rate.
Workout Details
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Warm-up – 20 min @ 50-60 % of FTP
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Repeat 4 times
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Hard – 8 min @ 89-92 % of FTP
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Easy – 3 min @ 50-60 % of FTP
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Cool Down – 11 min @ 55-65 % of FTP
DOWNLOAD WORKOUT FILES (.FIT, .ERG, .ZWO, .MRC)
Running: FARTLEK
This classic run workout is a staple in every runner’s toolbox. It’s perfect for developing form and turnover during quick pace changes. It’s also a great session to help develop your ability to handle surges in effort like you’d experience in race distances from 5K to the marathon. This can be done using heart rate, power, or RPE.
Workout Details
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Warm-up 20 min @ 60-70 % of Threshold Heart Rate
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Repeat 4 times
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Hard 1:30 @ 90-100 % of Threshold Heart Rate
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Easy 3 min @ 75-85 % of Threshold Heart Rate
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Cool Down 12 min @ 70-80 % of Threshold Heart Rate
DOWNLOAD WORKOUT FILES (.FIT)
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