Workouts of the week:

Tuesday, September 27th 6AM Session - Honu

14min warmup – building from 45% to 85% of FTP (or building to about 75% perceived effort)

2min easy (40-50% FTP or <50% PE)

 

4 rounds:

20 sec HARD 110% FTP (90% PE)

40 sec easy 40% FTP (<50% PE)

 

2min easy (40-50% FTP or <50% PE)

 

3 Rounds:

5min (100% FTP 80-85% PE)

2min easy (40% FTP or <50% PE)

 

 

3 Rounds:

3min (105% FTP 80-85% PE)

2min easy (40% FTP or <50%PE)

 

2min easy (40-50% FTP or <50% PE)

 

Bonus Minutes: Total workout is 2:00

7min building effort from 50-80% FTP (up to 70% PE)

3min easy (40-50% FTP or <50% PE)

 

5 rounds:

-6min (85% FTP 75% PE)

-3min easy (40% of FTP or <50% PE)

 

 

5min easy (40-50% FTP or <50% effort)

 

Tuesday September 27th 9AM Session – Dollaseite - (Ce)

Ramp up 5 steps

2 mins 55% FTP

2 mins 60% FTP

2 mins 65% FTP

2 mins 70% FTP

2 mins 75% FTP

 

 

Single leg drills goal is low watts, high cadence, avoid "clunking"

3x

1 seconds R leg (30% FTP)

1 seconds L leg (30% FTP)

1 min easy both legs (50% FTP)

 

4x

30 seconds hard 100% FTP PE 7

30 seconds easy 50% FTP PE 1

 

1 min easy recovery PE 1

 

Sweet Spot work (32 mins total - 16 mins each)

Ramp up

4 mins 88% FTP z3 PE 6

4 mins 90% FTP z3 PE 6.5

4 mins 92% FTP z4 PE 7

4 mins 94% FTP z4 PE 7.5

 

2:30 mins easy 50% FTP zone 1 PE 1

 

ramp down

4 mins 94% FTP z4, PE 7.5

4 mins 92% FTP z4 PE 7

4 mins 90% FTP z3 PE 6.5

4 mins 88% FTP z3 PE 6

 

CD 1:30 mins

 

Bonus Minutes: Total workout is 2:00

5 mins easy spinning 50% FTP

 

 

2 x SS 20 mins

6 mins 88% FTP zone 3 PE 6

4 mins 94% FTP zone 4 PE 7.5

 

5 mins easy spinning 50% FTP PE 1

 

2 x SS 20 mins (total for the day 52 mins)

6 mins 88% FTP zone 3 PE 6

4 mins 94% FTP zone 4 PE 7.5

 

CD 10 mins

 

Wednesday September 28th - Mahalo

14min 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 (130% FTP or 95+% PE)

40 seconds easy (40% FTP or <50% PE)

 

2min really easy (40% FTP or <50% PE)

 

8 x 30 seconds HARD (130% FTP or 95+% PE), 30 seconds easy (40% FTP or <50% PE)

2min recovery (40% FTP or <50% PE)

8 x 30 seconds HARD (130% FTP or 95+% PE), 45 seconds easy (40% FTP or <50% PE)

2min recovery (40% FTP or <50% PE)

8 x 30 seconds HARD (130% FTP or 95+% PE), 60 seconds easy (40% FTP or <50% PE)

2min recovery (40% FTP or <50% PE)

 

Extra 4min easy riding (40-50% of FTP or <50% PE)

 

Bonus Minutes: Total workout is 2:00

10min building effort from 50-90% of FTP (up to 80% PE)

3min easy (40% FTP)

 

5 rounds:

5min endurance 85% FTP (75% PE)

2min easy (40% FTP)

 

6 rounds 30 sec HARD 120% FTP (100% FTB or 90% PE), 30 sec easy (40% FTP or <50% PE)

6min easy (40% FTP)

 

 

Thursday, September 29th - Luau

15min warmup- building from 40-80% of FTP (or building to about 70% PE)

2min really easy 40% FTP (<50% PE)

 

4 x 20 sec HARD 110% FTP (95%+ PE), 40 sec easy 40% FTP (<50% PE)

2min really easy 40% FTP (<50% PE)

 

5 rounds:

2min HARD @ 110% FTP (95+% PE)

2min really easy 40% FTP (<50% PE)

 

4min @ 90% FTP (75% PE)

1min really easy 40% FTP (<50% PE)

3min @ 95% FTP (80% PE)

1min really easy 40% FTP (<50% PE)

2min @ 100% FTP (85% PE)

1min really easy 40% FTP (<50% PE)

1min @ 105% FTP (90% PE)

1min really easy 40% FTP (<50% PE)

4min really easy 40% FTP (<50% PE)

 

Bonus Minutes: Total workout is 2:00

5 rounds:

2min HARD @ 90% FTP (85% PE)

2min really easy 40% FTP (<50% PE)

 

2 rounds:

4min @ 80% FTP (70% PE)

1min really easy 40% FTP (<50% PE)

3min @ 85% FTP (75% PE)

1min really easy 40% FTP (<50% PE)

2min @ 90% FTP (80% PE)

1min really easy 40% FTP (<50% PE)

1min @ 95% FTP (85% PE)

3min really easy 40% FTP (<50% PE)

 

Extra 8min really easy 40% FTP (<50% PE)

 

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

 

 

Things to know about our cycling sessions:

What is FTP?

“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
This means you’ll ride pretty much as hard as you can for 20 seconds to hit 150% of your 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):

<50% perceived effort (PE) – I could do this all day. Low Zone 1HR
50-60% PE – I could do this for a long time. Feels like a brisk walk. Upper Zone 1 HR
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).