Week 5 Email: disregard the one sent Sunday night. This is the good one, thx
Welcome to Week 5. Your workouts for this week are:
- Tuesday:
- Warm up for 15-20' and include 3 x 1' z5 effort with 2' recoveries
- 6 x 3' (4') @ 120%; 5' z1/easy, 10 x 30/30s as 120% FTP on, 60% FTP off.
- 5' easy, however you like, then...
- Remainder of available time at 80-85%
- Enter interval info in your personal tab.
- Thursday
- Warm up for 15-20' and include 3 x 1' z5 effort with 2' recoveries
- 3 x 6' (4') @ 105-110% FTP, recoveries at 60%
- 2-3' easy, however you like, then...
- then <</u> 20' @ 85% FTP
- Saturday
- Per your OS plan. Any Vo2 work is completely up to you. You're getting in enough this week on Tues and Thursday.
For each workout: if time permits get in a decent cool down, at least ~10', to flush out the legs. Cut the 85% FTP work to get in a cool down if necessary.
Not sure how to manage workouts across the week?
Data Reminder:
Before you begin training this week, please be sure that you have entered your testing data into the Week 1 Test Sheet as well as the Summary Tab of the Weekly Interval Data Sheet.
As you complete the week, be sure to update your interval information for Tuesdays in your Personal Tab of the Weekly Interval Data Sheet.
Good Luck!
Rich and Patrick
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