Quarantine Toolkit Week 9

Welcome to week 9 of the TEC Quarantine Toolkit. Over the last 8 weeks, we’ve been providing you with expertly built workouts along with articles, podcasts, and more to do our part in keeping you focused and motivated during the current crisis. With restrictions easing for most of the world, this will be our last Quarantine Toolkit. As always, we’ll continue to work hard to be a resource for the entire endurance sports community. We encourage you to continue to be a part of the TEC team by reading our blog, listening to the Endurance Minded podcast, joining us on all of our social media channels, or reaching out for a free coach call. We wish you all a healthy and happy year and hope that it’s filled with PR’s and peak performances.

Weekly Workouts

Cycling: 10-15-5 Build-Up

If you’ve been following along for the last several weeks you’ve no doubt picked up on the theme of muscular endurance, lactate clearing potential, and aerobic efficiency. These cornerstones allow you to operate comfortably below and above Threshold when needed. These adaptations are benchmarks for all endurance disciplines, and this workout continues with this trend.

Workout Details

1. Warm-Up 15 min @ 55-65 % of FTP

2. Ramp up in 3 steps

   1. 3 min @ 55-65 % of FTP
   2. 3 min @ 70-80 % of FTP
   3. 3 min @ 85-95 % of FTP

3. Active 5 min @ 110-120 % of FTP

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

5. Active 10 min @ 80-90 % of FTP

6. Ramp down in 3 steps

   1. 3 min @ 85-95 % of FTP
   2. 3 min @ 70-80 % of FTP
   3. 3 min @ 55-65 % of FTP

7. Ramp down in 4 steps

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

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

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

Running: Pyramid Run

So much of running is based on the runner’s ability to regulate their intensity throughout the run. This means that runners should work on how to slowly increase and decrease their intensity throughout a run while maintaining an awareness of their proximity to their HR Threshold. This awareness will enable improved racing prowess along with improved fitness.

Workout Details

1. Warm-Up 20 min @ 70-75 % of Threshold Heart Rate

2. Ramp up in 4 steps

   1. 3 min @ 75-80 % of Threshold Heart Rate
   2. 3 min @ 85-90 % of Threshold Heart Rate
   3. 3 min @ 95-100 % of Threshold Heart Rate
   4. 3 min @ 102-106 % of Threshold Heart Rate

3. Ramp down in 4 steps

   1. 3 min @ 102-106 % of Threshold Heart Rate
   2. 3 min @ 95-100 % of Threshold Heart Rate
   3. 3 min @ 85-90 % of Threshold Heart Rate
   4. 3 min @ 75-80 % of Threshold Heart Rate

4. Cool Down 16 min @ 65-70 % of Threshold Heart Rate

DOWNLOAD WORKOUT FILES (.FIT)

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