Week 4 Email
Welcome to Week 4. Your workouts for this week are:
- Tuesday:
- Warm up for 15-20' and include 3 x 1' z5 effort with 2' recoveries
- 5 x 3' (4') @ 120%
- 5' Z1/easy
- 10 x 30/30, as 120% FTP "on," 60% FTP "off"
- 2-3' 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
- MS: 10 x 30/30s (OPTIONAL), then FTP work per YOUR OS plan
- 2-3' easy, however you like, then...
- 80-85% time is optional/your choice/your call, etc
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?
My OS plan has a 5k running test. Do I test?
Folks, lets NOT have you do the 5k test this week:
Folks, lets NOT have you do the 5k test this week:
- Repeat the quality run workout from LAST week, in place of the 5k test.
- If you feel your VDot has increased, do to a change in training paces, etc, fine to SWAG what that VDot would be, changing your paces accordingly. Plenty of time after the Power Clinic to test and confirm your VDot
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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