Quarantine Toolkit Week 3

Welcome to week 3 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: Mix Mash of Zones

These “mixed bag” sessions are a go-to for all of the TEC coaches. These varied efforts below and above Threshold allow the body to adapt to changes in effort similar to what you’d experience in a race or group ride. They help to build aerobic and muscular endurance while developing stamina for longer efforts later in the training cycle. Use the same percentages if you’re using Threshold heart rate.

Workout Details

1. Warm-up 10 min @ 55-65 % of FTP

2. Ramp up in 2 steps

   1. 6 min @ 65-75 % of FTP
   2. 3 min @ 85-95 % of FTP

3. Active 3 min @ 110-120 % of FTP

4. Recovery 5 min @ 50-60 % of FTP

5. Active 6 min @ 80-90 % of FTP

6. Active 3 min @ 110-120 % of FTP

7. Ramp down in 2 steps

   1. 3 min @ 85-95 % of FTP
   2. 8 min @ 60-70 % of FTP

8. Ramp down in 2 steps

   1. 5 min @ 75-85 % of FTP
   2. 5 min @ 65-75 % of FTP

9. Recovery 10 min @ 50-60 % of FTP

10. Ramp down in 4 steps

    1. 5 min @ 95-105 % of FTP
    2. 3 min @ 75-85 % of FTP
    3. 6 min @ 65-75 % of FTP
    4. 3 min @ 55-65 % of FTP

11. Cool Down 10 min @ 45-55 % of FTP

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

Running: 8-5-3 Build-Up

Progressive workouts are a great way to develop aenaerobic capacity, faster turn over, and the ability to better handle surges in effort during races or challenging runs. This workout pushes the boundries but allows for enough recovery to ensure form remains intact. This can be done using heart rate, power, or RPE.

Workout Details

1. Warm-up 20 min @ 65-70 % of Threshold Heart Rate

2. Active 8 min @ 80-85 % of Threshold Heart Rate

3. Recovery 5 min @ 70-75 % of Threshold Heart Rate

4. Active 5 min @ 90-95 % of Threshold Heart Rate

5. Recovery 3 min @ 70-75 % of Threshold Heart Rate

6. Active 3 min @ 100-105 % of Threshold Heart Rate

7. Cool Down 16 min @ 75-80 % of Threshold Heart Rate

DOWNLOAD WORKOUT FILES (.FIT)

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