Quarantine Toolkit Week 2

Welcome to week 2 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: 3×10 @ Progressive Sweet Spot

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

1. Warm-up 15 min @ 60 % of FTP

2. Active 10 min @ 86 % of FTP

3. Recovery 5 min @ 55 % of FTP

4. Active 10 min @ 89 % of FTP

5. Recovery 5 min @ 55 % of FTP

6. Active 10 min @ 92 % of FTP

7. Cool Down 15 min @ 55 % of FTP

 DOWNLOAD WORKOUT FILES (.FIT, .ERG, .ZWO, .MRC)

Running: 4×5 Minutes @ Sub-Threshold

This new twist on a classic tempo workout is perfect for runners training for all distances. Breaking up 20 minutes of harder work with small recovery periods allows you to focus on form and consistency through all four intervals. This can be done using heart rate, power, or RPE.

Workout Details

1. Warm-up 15 min @ 60-70 % of Threshold Heart Rate

2. Repeat 4 times

   1. Hard 5 min @ 95-105 % of Threshold Heart Rate

   2. Easy 3 min @ 75-85 % of Threshold Heart Rate

3. Cool Down 13 min @ 60-70 % of Threshold Heart Rate

DOWNLOAD WORKOUT FILES (.FIT)

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