Quarantine Toolkit Week 8

Welcome to week 8 of the TEC Quarantine Toolkit. Over the last 7 weeks, the focus has been on increasing the intensity above Threshold, developing lactate clearing potential, and building strength. We’ll continue with that focus for week 8. The workouts featured are developing foundational fitness and skills that are applicable to all disciplines no matter the season.

Weekly Workouts

Cycling: Over Unders with Sweet Spot Tempo

We’ve touched on over-under sessions throughout the last 8 weeks, and it’s for one simple reason. They work! Training the body to operate above and below Threshold is a critical adaptation for all disciplines. This session throws in an extra twist at the end, with a sustained Sweet Spot segment. Just for fun!

Workout Details

1. Warm-Up 20 min @ 50 % of FTP

2. Repeat 1 time

   1. Hard 2 min @ 100 % of FTP

   2. Harder 30 sec @ 125 % of FTP

   3. Easy 2 min @ 100 % of FTP

3. Recovery 3 min @ 45 % of FTP

4. Repeat 1 time

   1. Hard 2 min @ 100 % of FTP

   2. Harder 30 sec @ 125 % of FTP

   3. Easy 2 min @ 100 % of FTP

5. Recovery 3 min @ 45 % of FTP

6. Repeat 1 time

   1. Hard 2 min @ 100 % of FTP

   2. Harder 30 sec @ 125 % of FTP

   3. Easy 2 min @ 100 % of FTP

7. Recovery 3 min @ 45 % of FTP

8. Repeat 1 time

   1. Hard 2 min @ 100 % of FTP

   2. Harder 30 sec @ 125 % of FTP

   3. Easy 2 min @ 100 % of FTP

9. Recovery 5 min @ 45 % of FTP

10. Active 10 min @ 90 % of FTP

11. Cool Down 8 min @ 50 % of FTP

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

Running: 2 X Tempo Intervals

If you ask many of the great running coaches what their go-to workout would be if they only had to choose one, the answer is more often than not tempo runs. This workout is an expansion on the classic single interval format to allow for more “work” intervals while still maintaining focus, form, and consistency by allowing for recovery.

Workout Details

1. Warm-Up 15 min @ 65-70 % of Threshold Heart Rate

2. Active 15 min @ 90-95 % of Threshold Heart Rate

3. Recovery 8 min @ 65-70 % of Threshold Heart Rate

4. Active 15 min @ 90-95 % of Threshold Heart Rate

5. Cool Down 12 min @ 70-75 % of Threshold Heart Rate

DOWNLOAD WORKOUT FILES (.FIT)

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