Bike Sessions

FTP Varied

Session Outline

These sessions target intervals above FTP/LT2 to develop the power at threshold. This specific set uses varied intensities and duration of intervals to create a stimulus. There are quite a wide variety of sessions but they all have a similar goal.

The total volume of work >FTP ranges from 25 - 60 minutes

The intensity of the efforts is 90 - 120% FTP (SST to VO2max zones)

Recovery duration and ratios vary from 1:1 to 3:1

These sessions can use compound reps, some are more complex than the standard work and then rest. See the Training Peaks graphic.

Representation of Lactate Thresholds 1 and 2, with Tempo and SST highlighted

How to perform

These sessions are more complex than the FTP-D sessions and are best performed by the trainer. Some sessions require very subtle increases or decreases in intensity, or they have a lot of parts to them., which makes them impractical to replicate outside.

When we initially set these sessions for you we normally introduce them with some lower load versions, with less time above FTP.

As you become more familiar with them, we will push the boundaries of what you can do. Therefore, it is normal to find you struggle to complete certain reps. You may need to advance the session to the next step if you cannot maintain the required power in the lowest range.

All sessions do use a range of intensity, and you should use this to manage the session. Zwift will set the session to the middle of any range specified, and it will not display the range we set. Have the session handy so you know what you can move the targets too for any interval.

Fuelling

These sessions are high-intensity so you should be fuelling these, to help with session execution and recovery.

Aim for ~ 50 - 70g per hour.

Ensure you get a car/protein recovery meal in after the session to help with adaptation and recovery.

Using Zwift for the session

If you use Zwift (other apps are available), you have a few options for performing these sessions:

  1. Structured Workout in ERG

  2. Structured Workout without ERG

  3. Free mode

Using ERG mode means the trainer will control the resistance so that as long as your cadence is constant, there will be minimal variations.

Without ERG on the app will tell you what you need to do, but will not control the resistance. You use your gears and/or cadence to increase or lower power. You can choose any route to do this, the elevation changes are not felt in the session.

Free Mode and choosing a long climb such as one of the Portal climbs is our preferred option.