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

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)

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)

https://zoom.us/j/95828083855?pwd=T2JRY09MTTIzYnE2RWlud2g5MlU1QT09

Meeting ID: 958 2808 3855

Passcode: 356556

https://zoom.us/j/98044052351?pwd=czRkZUVFTTlFekdTYmJaR0w0TUc3UT09

Meeting ID: 980 4405 2351

Passcode: 760199

https://zoom.us/j/99075883391?pwd=VFpCUVQvTHFjUTM5eGJwOHpYZm1Wdz09

Meeting ID: 990 7588 3391

Passcode: 172475

“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.

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.

<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).