Written by Hunter Allen
This plan is 8 weeks long and is a “peak” plan designed to get you ready for your Time Trial in 8 weeks using using both your Power Meter and your LEOMO TYPE-R. Your workouts will be based on Power/Wattage, but you’ll also have many workouts that will be designed to do specific exercises in conjunction with your TYPE-R. You will have critical instructions on days to help you best utilize the data and unique motion capture metrics from the TYPE-R. This plan will help to improve your pedaling stroke, reduce your DSS (Dead Spot Score), improve your PCD (Power Cadence DSS) map and also reduce wasted energy. These workouts are the exact workouts that I use with my personal coaching clients.
Workout #1: Other
WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
MS1: FTP Builder Intervals. Complete 2 x 20-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 20. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then continue onto MS2.
MS: Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 3 x 5 Minutes at VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5)
CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
Accessing Your Taining Plan
Upon completing the your purchase here, you will receive a link to a PDF that will instruct you how to access your plan on Training Peaks.
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