WOOT WOOT!  Memorial Day is finally here which is the unofficial “start” of the Summer for us in the Northern Hemisphere.  Most businesses are closed on the Monday Holiday, which gives athletes a great opportunity to fit in a 3 day mini-training camp.  So, use the weekend to get FASTER, but of course enjoy your time with friends and family too 🙂

The following 3 day plan starts off with high-intensity on Saturday (Zone 6), moderate-intensity on Sunday (Zone 3/4), and lower-intensity on Monday (Zone 3).  Working this way will allow you to hit the highest intensity and quality workout when your body is fresh, and as you become fatigued, the intensity drops off accordingly.  So, please don’t change the order of these workouts…There is a method to the madness (muhahaha).

Saturday’s Workout: Hickory Corners+

Hickory Corners +

Duration // 90 minutes

IF // .89

TSS // 119


WARM-UP:

-13 minutes warm up, progressing from Z1 (50% FTP) to Z3 (85% FTP).
-2 minutes easy.


MAIN SET:

-3 sets…
—4x (90 seconds @Z6 (122% FTP) @100-110 RPM + 60 seconds @Z1 (55% FTP) @80-90 RPM.
—After the 4th, 90 second interval, settle into 10 minutes @Z3 (85% FTP) @80-90 RPM.
—4 minutes rest between sets.


COOL-DOWN:

-3 minutes easy.




Sunday’s Workout: Decreasing Azle

Decreasing Azle

Duration // 90 minutes

IF // .84

TSS // 107


WARM-UP:

-13 minutes gradually progressing from Z1 (40% FTP) to Z3 (85% FTP) .
-2 minutes easy


MAIN SET:

-Lots of sustained power today close to FTP on tap for today’s workout!.
-We start with 7x (1 minute @Z3 (75% FTP) + 2 minutes @Z4 (95% FTP) @comfortable cadence throughout the interval.
-For each successive interval, we decrease 1 rep. So, 7, 6, 5, and finally 4.
-2 minutes rest between sets here.


COOL-DOWN:

-3 minutes easy.




Monday’s Workout: Break Out!

Break Out!

Duration // 90 minutes

IF // .76

TSS // 86


WARM-UP:

-9 minutes gradually progressing from Z1 (40% FTP) to Z3 (85% FTP) .
-2 minutes easy.


MAIN SET:

-3 sets..
—4x (5 minutes @Z2/3 (60-80% FTP) @85-95 RPM + 30 seconds BURST @Z6 (130% FTP) @100-110 RPM.
—3 rest between sets.


COOL-DOWN:

-7 minutes easy.




Workout Files:

Follow the link here to download the files for Zwift, Garmin, and Wahoo.




Happy Memorial Day Weekend!  Get out and RIDE!!!

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About the Author Shayne Gaffney

Shayne holds a bachelors degree in Health Science in Professional Development and Advanced Patient Care, is a USA Cycling Level 1 (expert level) Certified Coach, a level 2 certified Training Peaks coach, a USA Cycling certified power based training coach, USA Olympic Committee Safe Sport Certified, and a licensed physical therapist assistant. He is also the creator of Zwift's "Build Me Up" Flexible Training Plan. He can be contacted directly via info@gaffneycyclingcoaching.com for any cycling or training related questions.

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