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HIM Week 17 Intermediate plan

irahelpirahelp
in General Training Discussions

Wednesday plan says to do this:

2 times 20 min time bike trial  Using power meter:  

then : 20 min at FTP 4-5, 5 min rest, then 15, FTP zone 4-5, then 4 , and then 10, ftp zone 4-5 with 3 min rest, cool down 5

then 25 min run at Zone 3 and 2:

 

Is there a mistake?  Usually there is nothing after a time trial.  But this in addition to the time trial?  I excluded heart rate test as that part would not pertain to me, as I use a power meter

 

 

Comments

  • Beth_SBeth_S
    Yes. I'm thinking that's the heart rate and power meter workout combined. Just do one.
  • irahelpirahelp

    Beth, this day has nothing to do with a heart rate, as I took that part out of the day plan, as I use a power meter.  This does include a mainset plan and run there after. does not seem right!

  • DanielaDaniela
    If you train with power, do the test. If you train with Heart Rate, do the other bike workout. This has been asked before since it's not very clear in the plan. This is the same information RnP has given everyone else that has asked.
  • Coach RichCoach Rich

    Sorry, I thought we had fixed this but it keeps coming up.

    The first workout is an FTP test, for athletes who have a powermeter.

    If you don't have power, then you do the second workout, which is an interval workout by heart rate.

    Regardless, you DO NOT DO BOTH WORKOUTS!!

  • irahelpirahelp

    Im sorry no one gets it. I completly understand there is one power or heart rate work out to do , as reading below. Since I use power Im doing the first MS. You need you need to see week 17 intermediate HIM, There is a second type workout listed after the time trail is done regardless if you work with power or heartrate, then there is a run there after. So I copy and pace the workout below. .


    Wed Bike FTP or LTHR Test: Do ONE of these tests WU: 10-15', 3 x 30 (30 ) SpinUps, in aerobars, then 3 x 2' (1') Zone 3

    MS: 2 x 20' (2'). Record each 20' segment as interval in WKO+. Create one range that includes both 2 x 20 intervals & the 2' rest, for a total of 42'. -OR- Normalized watts for range is your Functional Threshold. Enter this number in the Threshold Watts field of the Power Zones table of WKO+.

    MS: 3 x 1' (1') Hard, to get your heart rate up and work up a sweat. Then time trial 40' Hard-Very Hard. Take average heart rate as your LTHR. TeamEN Members, enter in Data Tool. Others refer to Quick Start Guide for zone.

    WD: Easy spin.

    Second Workout:

    75

    Wed Bike WU: 10-15' Easy, then 3 x 1' (1') Hard/z4/100%.

    MS:

    20' (5') @ FTP/z4-5
    15' (4') @ FTP/z4-5
    10' (3') @ FTP/z4-5
    WD: 5' Easy

    Third workout:


    Wed Run WU: 10' @ z1/LRP

    MS: 10' @ z3/HMP (5'), remainder @ z1-2/LRP-MP as you feel.

    WD: 5' easy jogging/walking


    Brick run
    25

  • tuckermtuckerm
    Just do the test. Then do the brick. Ignore all the rest.

    @Rich, there is an error there but assume that it will not matter with the rewrites coming.
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