Joined: 01 May 2014 Posts: 329 Location: Worcester, UK
Posted: Mon Jan 16, 2017 4:00 pm Post subject: Erg Workout Suite
I've recently started using Erg mode for turbo workouts and am trying to put together a suite of workouts to fall back on whenever I don't have time or can't be bothered searching though the thousands available.
On weeknights I generally do 45 or 60mins so (after googling the various lengths and intensities of intervals) I've built the following to give both options:
5min intervals at 110% FTP with 2mins rest
Blocks 5x1min intervals at 125% FTP with 1min rest
2x20min at 90% FTP with 5min rest
2x20min at 90% FTP incl. 12sec bursts at 120% FTP every 2mins (found in an article by Andrew Coggan)
I usually do 1 or 2 of these per week with a long steady ride at the weekend and maybe an easy recovery ride too.
Any feedback on the ones above or any other "staples" that I should be adding would be much appreciated.
Joined: 31 Dec 2013 Posts: 38 Location: Darlington
Posted: Thu Jan 26, 2017 9:29 pm Post subject:
I have similar sessions to you:
1) 2 x 20mins at 90% FTP with 10mins recovery (recovery to reduce as get closer to races)
2) 4 x 5mins at 120% FTP with 5mins recovery.
3) 15 x 1min with 1min recovery.
4) 30mins rising from 90% to 105+%.
5) Cadence Pyramid. 2mins per sprocket down and up the sprocket set at 75% FTP.
6) 4mins at 90%-100% FTP @ ca. 90rpm. 4mins at max resistance ca 120% FTP. 2mins recovery. Repeat 3-4 times.
Sessions 1 to 4 are basically Sufferfest sessions (in order Hell Hath No Fury, A Very Dark Place, Revolver, The Long Scream). These are the ones I use most. I also use Power Station, To Get To The Other Side, Elements of Style, Rubber Glove on a reasonably regular basis. The others less frequently.
You cannot post new topics in this forum You cannot reply to topics in this forum You cannot edit your posts in this forum You cannot delete your posts in this forum You cannot vote in polls in this forum