“athletes who make peace with more of a consistent and focused plan tend to have the most success in triathlon,” she says. workouts will vary widely, depending on your strengths, race distance, and point in the season. top coaches like to use functional threshold power, or ftp, the highest average power you can sustain for one hour, to make gains in your triathlon performance. no power meter? workouts aimed at improving ftp—thus increasing your overall power on the bike—involve completing intervals at 91–105% of an athlete’s ftp wattage or 7-9/10 of rpe. these intense work- outs should be done usually once and no more than twice per week.
main set: endurance pace, zone 2 (4/10 rpe), until warmed up 2 x (10 min ftp intervals in zone 4 or 8/10 rpe; 10 min rest) endurance workouts are completed at a lower effort than ftp workouts, but for longer—they should be carried out at 65–75% of an athlete’s ftp wattage or 4-6/10 rpe. main set: ride 2.5 hours in zone 2 or 4/10 on flat to rolling terrain, focusing on keeping a steady effort/power and a cadence of 90–100rpm also longer in duration than ftp workouts, tempo workouts involve longer intervals completed at 76–90% of ftp or 6-8/10 rpe. like endurance workouts, tempo training improves your muscular endurance, and it can be done once or twice a week. main set: ride 1 hour at tempo pace (zone 3 or 8/10 rpe) easy pedal in endurance zone, zone 2 or 4/10 rpe, for 10 min 10 x 1 min fast pedals (100 rpm) in your tempo zone (zone 3 or 8/10 rpe); 1 min rest between each 1. warm up well over a 20-minute period, including a few fast cadence efforts. 4. do your official 20-minute test. 5. calculate your ftp: take 95% of normalized power produced for 20 minutes.
stryd has power based training plans available for those running 5k to marathon distances. there are also “base” unlike heart rate-based training, power allows us to measure the muscular demands of the effort instead of just the aerobic. browse his pre-built training plans on trainingpeaks, going to use is based upon defining power. high. variety of high to moderate intensity training sessions., power based training plan running, power based training plan running, stryd power training plan, power meter training programs, training peaks. your lactate threshold will correspond with your average power output. … for example, if your average power during the 20-minute time trial was 200 watts, then your lactate threshold is 190 watts. once you know your power output at lt, you can establish your training zones.aug 31, 2017
when dr. coggan and i decided to write our book, training and racing with a power meter, we wanted our readers to be the power intensity targets for workouts are based on the runner’s ftp or cp. as instructed with plan calendar details, if once you establish your ftp-based training zones (see test below), add these power-based workouts to, stryd training plans trainingpeaks, power meter training sessions, running with power, stryd training plans garmin
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