Todays video charts the final few weeks of my third block of training following my accident in May. Objective to build top end power and improve fitness during a super super busy period at work, with only 5-6 hours to train each week.
I've loved the Zwift Tiny Races - and figured I could have some fun, by racing these each week, and combining them with a Structured Training, my old faithful, Tempo with VO2 Max Surges. Plus for fun one other Zwift race per week. Check out the video to see how my fitness improved over a 5 week training block, including a lot of travel with work and long hours and a lot of stress.
For the Tempo With VO2 Max Surges:
I ramp for 5-10mins to the tempo, then sustain the tempo for about 15-20mins (tempo 78-82% of FTP depending on your physiology). Then the 30min block of Tempo with VO2 Max Surges is at exactly the same tempo - but every 2mins adding in a 60sec surge at upper / top V02 Max (for me this was 125-130% of FTP) and after the 30min block, either sustain the tempo for 15-30mins (or have 5 mins mid Z2 to recover and then ease back into the tempo. Keep the power down at all times. The quality of the tempo is as important as the surges.
I find it can take 1 or 2 sessions to find the correct physiological power settings and also it’s a good idea to build from eg 5 or 6 VO2 Max surges to x10 if you are new to this. It’s a very demanding training, so best done once you have build a base level of endurance and threshold fitness.
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Thanks ever so much for all of your support! And whoever you are, what ever your do, please remember to LIVE THRIVE AND STAY HEALTHY !
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11 сен 2024
