Coeur Velo Workouts 1/24/22
Workouts of the week:
Tuesday, January 25th – It Could Be Worse
13min warmup – building from 50% to 80% of FTP (or building to about 75% perceived effort)
2min easy spinning 50% FTP (<50% PE)
4 rounds:
20 sec HARD 110% FTP (95% PE)
40 sec easy 50% FTP (<50% PE)
3 Rounds:
2min @ 90% FTP (75% effort)
1min @ 110% FTP, (95% effort)
2min @ 90% FTP (75% effort)
1min @ 110% FTP, (95% effort)
2min @ 90% FTP (75% effort)
1min @ 110% FTP, (95% effort)
4min easy @ 50% FTP (50% effort)
Bonus Minutes: Total workout is 2:00
4min building effort from 60-80% FTP (50-65% PE)
2min easy spinning 50% FTP (<50% PE)
4 rounds:
2min @ 85% FTP (70% effort)
1min @ 100% FTP, (85% effort)
2min @ 85% FTP (70% effort)
1min @ 100% FTP, (85% effort)
2min @ 85% FTP (70% effort)
1min @ 100% FTP, (85% effort)
4min easy @ 50% FTP (50% effort)
Extra 2min easy spinning 50% FTP (<50% PE)
Wednesday January 26th – Character Builder
15min warmup – building from 40% to 80% of FTP (or building to about 70% PE)
2min really easy 40% FTP (<50% PE)
4 rounds:
20 sec HARD 120% FTP (95%+ PE)
40 sec easy 40% FTP (<50% PE)
2min really easy 40% FTP (<50% PE)
3 rounds:
1min @ 110% FTP (95% PE)
2min @ 95% FTP (80% PE)
3min @ 80% FTP (65% PE)
2min @ 95% FTP (80% PE)
1min @ 110% FTP (95% PE)
3min recovery @ 40% FTP (<50% PE)
Extra 1min really easy 40% FTP (<50% PE)
Bonus Minutes: Total workout is 2:00
3 rounds:
2min @ 100% FTP (85% PE)
3min @ 90% FTP (75% PE)
4min @ 80% FTP (65% PE)
3min @ 90% FTP (75% PE)
2min @ 100% FTP (85% PE)
5min recovery @ 40% FTP (<50% PE)
3min easy @ 40% FTP
Thursday January 27th - Worse
15min warmup – building from 50% to 80% of FTP (or building to about 70% PE)
2min really easy (40% FTP or <50% PE)
4 rounds:
20 seconds HARD (120% FTP or 95+% PE)
40 seconds easy (40% FTP or <50% PE)
2min really easy (40% FTP or <50% PE)
4min @ 100% FTP
2min really easy (40% FTP or <50% PE)
10 rounds:
30 seconds HARD (130% FTP or 95+% PE)
30 seconds easy (50% FTP or <50% PE)
2min really easy (40% FTP or <50% PE)
4min @ 100% FTP
2min really easy (40% FTP or <50% PE )
10 rounds:
20 seconds HARD (150% FTP or 95+% PE)
40 seconds easy (50% FTP or <50% PE)
Extra 3min easy riding (40-50% of FTP or <50% PE)
Bonus Minutes: Total workout is 2:00
6min building effort from 60-80% of FTP (50% to 70% PE)
2min really easy (40% FTP or <50% PE)
3 rounds:
6min endurance 85% FTP (70% PE)
2min really easy (40% FTP or <50% PE)
6 rounds 30 sec STRONG 120% FTP (95+% PE), 30 sec easy 50% FTP (<50% PE)
2min really easy (40% FTP or <50% PE)
Extra 4min really easy (40% FTP or <50% PE)
Saturday – 1/29/22: Bikeuary Challenge Group Ride (2:00 total ride time)
15min WU building from 50-75% of FTP
5min @ 50% FTP
Main Set: 5min at 70% FTP
7min @ 80% FTP
9min @ 85% FTP
5min @ 50% FTP
7min @ 70% FTP
9min @ 80% FTP
11min @ 85% FTP
5min @ 50% FTP
9min @ 70% FTP
11min @ 80% FTP
13min @ 85% FTP
Final 9 min CD at 50% FTP
Zoom Sessions:
Tues/Thurs 6AM EST:
https://us06web.zoom.us/j/95828083855?pwd=T2JRY09MTTIzYnE2RWlud2g5MlU1QT09
Meeting ID: 958 2808 3855
Passcode: 356556
Tues/Thurs 9AM EST:
https://us06web.zoom.us/j/98044052351?pwd=czRkZUVFTTlFekdTYmJaR0w0TUc3UT09
Meeting ID: 980 4405 2351
Passcode: 760199
Wed 7:00PM EST:
https://us06web.zoom.us/j/99075883391?pwd=VFpCUVQvTHFjUTM5eGJwOHpYZm1Wdz09
Meeting ID: 990 7588 3391
Passcode: 172475
Saturday 9AM EST:
https://us06web.zoom.us/j/87054159706?pwd=UUZhQTRLVjRIK2k1UEc0cHlScnM4QT09
MeetingID: 87054159706
Passcode: 828654
Things to know about our cycling sessions:
“FTP” stands for “functional threshold power”. It is basically the best power you can hold for 1
hour outside. To mimic that on a trainer, we do a 20minute interval and multiply whatever
power you can hold for 20 minutes by 95% to get your indoor FTP. If you haven’t done an FTP
test, but train with power, take your best guess based on the perceived efforts we provide. We’ll
plan to do an FTP test soon. If you don’t ride with power and don’t know your FTP, no problem!
Just follow the workouts and focus on trying to hit the perceived effort targets we provide, or
you can use the HR zones listed below.
Let’s break down a line of one of our workouts to help make sense of our shorthand:
4 rounds:
-20 sec HARD 150% FTP (GO GO GO)
-40 sec EASY 30% FTP
Don’t worry about perceived effort here, just GO GO GO. Then ride REALLY easy for 40 seconds.
Here's how we break down perceived effort (PE):
60-70% PE – I can still hold a conversation, but I might have to take pauses to breathe. Zone 2 HR
70-80% PE – I can speak phrases, but maybe not full sentences. Zone 3 HR
80-90% PE – This feels pretty hard and I could only hold this power for 20-30minutes at the most. I can speak single words, not completely sentences. Zone 4HR
90-100% PE – The best I can hold for the duration of the interval. The only sounds I make are animal noises. Zone 5 HR
Don’t worry, we’ll have an expert coach to take you through each workout and remind you where you need to be. If you have any questions about the workouts, please don’t hesitate to reach out either via our private Facebook Page, or directly to Head Coach Jess Smith
(jess@hardcoeurcoaching.com).