INQ (Ignorant Newbie Question). Training minutes.
Today my workout states to do the following:
2 x 9’ (3’) @ 70-85%/Zone 2-3/Steady to Mod-Hard.
Set 1: Alternate 3’ intervals as 90 / 100 / 110rpms.
Set 2: Alternate 3’ intervals as 90 / 80 / 70rpms.
Use the intervals to assess where you are comfortable and not; note where your HR jumps or your Power drops, you can improve this!
___In my training plan it states this work out is 60 minutes. I'm guessing seeing as what is listed above only adds up to 42 minutes I'm to insert approximately 9 minutes for warm up and 9 minutes for cool dow? I just want to make sure as 18 min. out of 60 seems like a lot time warming up and cooling down, not enough pain 
.
Thank you,
Jonas McCluskey
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Comments
Jonas - Two quick things: (1) RnP are great coaches, not mathematicians. IOW, the times won't always work out. So, in general, do the warmup you need, the Main Sets as written, and the cooldown you can. If that time works out to be less than the prescribed time length, you can add extra work (usually noted on the day's workout and is at Zone3 intensity).
(2) Unless there is more to your workout than what you posted, I only see 24 min of work there. 9+3 for 1st set, 9+3 for 2nd set, total 24min.
This is
There are no INQ's in the haus, just questions and advice given above is sound.
The harder the intervals, the more warm-up I need; I'd be doing a 15-20 minute warm up for this one. And, if I'm feeling good, I do a more tempo-like effort (like z2-3) for 8-12 minutes before an actual cool down of easy work for 3-4 minutes, if I want to make it an hour.
Despite Joe's attempt to throw me under THE BUS, he's wrong
You should see a "standard" warmup somewhere on your training plan page, top left I think. These are the standard bike and run warmups for all of our plans. If they're not there, don't worry about it, they will be there in the OS, HIM, IM and other plans.
The short answer, and this is true for every EN workout, with the exception of the HIM and IM long bikes, long runs, and race rehearsals, is that we have no volume goals for these individual workouts.
That is, do whatever warm up you want, cool down you want, bang out the mainset, done. If that takes you 40' vs 60', and 40' is what works for your personal schedule, that's great. We don't care about that 20'
Jonas,
When you get farther in to the out season (OS) you will not be saying not enough pain. There will be plenty to come.
Gordon
to offer a point of reference, for most 60 minute OS type bike sessions, I'm off the bike after 45 minutes with no regrets....The beauty of EN...
i also see 'only' 24 minutes in the two sets above (9+3+9+3). Is this correct ? (or is it 2x (9+3+9+3)? Thanks
Bumper Sticker seen on the cars of Coach Rich & Coach Patrick:
"1 out of 2 people are good in math
And the other 2 aren't."