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Free Week Of VCC

 

Workouts of the week:

Tuesday, August 3rd–Teamwork

Warmup 15min building from 40-75% FTP
2min easy @ 40% FTP
4 x 20 sec 110% FTP, 40 sec easy 40% FTP
2min easy @ 40% FTP
10min 90% FTP (75% PE)
4min easy @ 40% FTP (<50% PE)
2 rounds:
1min 90% FTP (75% PE)
1min 95% FTP (80% PE)
1min 100% FTP (85% PE)
3min 105% FTP (90% PE)
1min 110% FTP (95% PE)
4min easy @ 40% FTP (<50% PE)
*2nd round is 5min easy instead of 4

Wednesday, August 4th–The Finisher

15min warmup–building from 40% to 80% of FTP (or building to about 70% PE)
1min really easy (40% FTP or <0% PE)
5 rounds:
30 seconds @ 120% FTP (BEST EFFORT!!)
30 seconds @ 40% FTP (<50% PE)
2min really easy (50% FTP or <50% PE)
4min strong @ 100% FTP (85% PE)
20 seconds strong @ 110% FTP (95% PE)
2min easy @ 40% FTP (<50% PE)
4min strong @ 100% FTP (85% PE)
40 seconds strong @ 110% FTP (95% PE)
2min easy @ 40% FTP (<50% PE)
4min strong @ 100% FTP (85% PE)
1min strong @ 110% FTP (95% PE)
2min easy @ 40% FTP (<50% PE)
4min strong @ 100% FTP (85% PE)
1:20 strong @ 110% FTP (95% PE)
2min easy @ 40% FTP (<50% PE)
4min strong @ 100% FTP (85% PE)
1:40 strong @ 110% FTP (95% PE)
4min easy @ 40% FTP (<50% PE)

Thursday, August 5th–Team Jim

12min warmup–building from 40% to 80% of FTP (or building to
about 75% perceived effort)
2min easy (40% of FPT or <50% effort)
4 x 1min @ 100% FTP (85% effort), 1min easy (40% of FTP or 50% effort)
2min easy (40% of FPT or <50% effort)
4 x 2min @ 105% FTP (90% effort),, 1min easy (40% of FTP or <50% effort)
2min easy (40% of FPT or <50% effort)
3 x 2min @ 110% FTP, (95% effort), 1min easy (40% of FTP or <50% effort)
2min easy (40% of FPT or <50% effort)
3 x 1min @ 115% FTP (95% effort), 1min easy (40% of FTP or 50% effort)
5min easy (40% of FPT or <50% effort
4 x 3min @ 90% FTP (75% effort), 2min easy (40% of FTP or <50% effort)
2min easy (40% of FPT or <50% effort)
4 x 2min @ 95% FTP (80% effort), 1min easy (40% of FTP or <50% effort)
2min easy (40% of FPT or <50% effort)
4 x 1min @ 100% FTP (85% effort), 1min easy (40% of FTP or <50% effort)
4min easy (40% of FPT or <50% effort)

Zoom Sessions:

Tues/Thurs 6AM EST:
https://zoom.us/j/95828083855?pwd=T2JRY09MTTIzYnE2RWlud2g5MlU1QT09
Meeting ID: 958 2808 3855
Passcode: 356556
Tues/Thurs 9AM EST:
https://zoom.us/j/98044052351?pwd=czRkZUVFTTlFekdTYmJaR0w0TUc3UT09
Meeting ID: 980 4405 2351
Passcode: 760199
Wed 7PM EST:
https://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 20 minute 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 20-30 minutes 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).