Quarantine Toolkit Week 6

Welcome to week 6 of the TEC Quarantine Toolkit. We’ll continue to build on the workouts over the last 5 weeks by integrating some intensity for both the bike and run sessions. The workouts featured are developing foundational fitness and skills that are applicable to all disciplines no matter the season.

Weekly Workouts

Cycling: Sweet Spot + Anaerobic Capacity

This “mixed bag” workout is a build on last week’s session. The time in Sweetspot is extended to develop efficiency below Threshold. The surges that follow are designed to work on lactate clearing potential. This adaptation is critical for everything from criterium races to hill climbs.

Workout Details

1. Warm-up 20 min @ 40 % of FTP

2. Active 8 min @ 90 % of FTP

3. Recovery 2 min @ 55 % of FTP

4. Repeat 5 times

   1. Hard 1 min @ 125 % of FTP

   2. Easy 2 min @ 55 % of FTP

5. Recovery 5 min @ 55 % of FTP

6. Active 8 min @ 90 % of FTP

7. Recovery 2 min @ 55 % of FTP

8. Repeat 5 times

   1. Hard 1 min @ 125 % of FTP

   2. Easy 2 min @ 55 % of FTP

9. Cool-Down 15 min @ 40 % of FTP

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

Running: 2 x 20 @ Race Pace

Last week’s run workout focused on running by feel and making the link between heart rate and pace. This session is a build on those skill sets by working on sustained efforts as close to Threshold as possible. When integrated consistently this type of work will aid in improved form and running economy.

Workout Details

1. Warm-up 20 min @ 70-80 % of Threshold Heart Rate

2. Repeat 2 times

   1. ZONE 5A 20 min @ 97-102 % of Threshold Heart Rate

   2. Walk Recovery (WR) 5 min @ 65-70 % of Threshold Heart Rate

3. Cool-Down 15 min @ 70-75 % of Threshold Heart Rate

DOWNLOAD WORKOUT FILES (.FIT)

For more information on coaching services, or to schedule a free orientation call with an expert coach click HERE.