Playing with intervals and cadences for effective strengthening
Hello!
This week my coach has let me go without schedule since I ma leaving for a 2 week vacation on Friday. For the first time in like 8 months I am free to destroy myself or just get fat if I want to. I decided I start playing with Intervals and different cadences to see how I feel. Gathering what I've learnt from my coach I put together a training session on the stationary trainer, that seems to be pretty hardcore.
I am currently training on power. The FTP I am basing everything off of is 260watts. Power zones consist of 7 zones. From recovery z1 to Neuromuscular z7. The main ones Im using are z2 as base, z4 as threshold, z6 as VO2 and z7 as neuro. The interval session consists of the following.
PUMP IT UP!!! Turn on the XBOX and search "motivational cycling videos" on youtube. Make a playlist and push PLAY.
Note: Z2 I do at 95-105 rpm while z4,6 and 7 I do at 75-85rpm.
1) Start spinning at z2 which in my case is 180 watts +/- 10watts.
2) at minute 10 spin up to z4 (250watts +/-) through minute 15
3) Minute 15: 3 minute break at z2 (180)
4) Minute 18: 2 minute interval @ z6 (300-320watts)
5) Minute 20: 2 minute break @ z2
6) Minute 22: 1 minute screamer at 400 Watts + Z7
7) Minute 23: 2 Minute break @ z2
8) Minute 25: 5 minute @ z4
9) Minute 30: 3 minute break at z2
10) Minute 33: 2 minute @ z6
11) Minute 35: 2 minute @ z2
12) Minute 37: 1 minute @ z7
13) Minute 38: 2 minute @ z2
14) Minute 40: 10 minute @ z4
15) Minute 50: 3 minute @ z2
16) Minute 53: 2 minute @ z6
17) Minute 55: 2 minute @ z2
18) Minute 57: 3 minute @ z7
Step 19) Fall of your bike and puke.
I think this work out is fun because it has a lot of ups and down and doesnt get too boring. It also burns cals like crazy!! The results were an average of 233 watts for the entire hour and 935 calories burnt. The weighed average power was 245. Not bad for an indoor session considering my FTP is 260. Average cadence was 90.
Feel free to let me know if this is any good or just plain bogus. I felt like it was a good workout and managed to workout my legs awesomely.
Post your favorite trainer workouts!
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Cat 6 going on PRO....