Training Files & Workouts
Below are a collection of some workout files constructed in Training Peaks.
Also outlined is the typical process of what you need to do with the file if you are unsure.
The files provided are .ZWO files directly from Training Peaks, you can either download and then import these into your own Training Peaks account or if you don't have a Training Peaks account but use Zwift you can save the file on your PC in the required Zwift program folder and it will then be visible under your custom workouts folder in Zwift.
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1. Import into Training Peaks - https://help.trainingpeaks.com/hc/en-us/articles/32432105650573-Import-Planned-Workouts-into-TrainingPeaks
The assumption here is that your Training Peaks account is linked to your Garmin, Zwift, Wahoo accounts, or whatever platform you use to then execute the session.
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2. Save file onto your PC in the Zwift folder - https://support.zwift.com/en_us/custom-workouts-ryGOTVEPs#Importing_Custom_Workouts_Today's_Plan_or_TrainingPeaks
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If you get stuck or are not sure then just reach out and we will endeavour to assist you.
Enjoy.
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Repeated Sprint Intervals
This session ticks pretty much all the boxes and is particularly excellent for those athletes who are time crunched.
I like to schedule these sessions over a 6-8 week block and to build in some progression too. Moving from 10 efforts per
block up to a maximum of 20 depending on the athlete in question.
As stated this can be performed periodically any time of the year, but I actually think this is good to do during the offseason
along side those more standard Z2 endurance rides. This keeps everything primed but doesn't tax any one system too much.
On paper it doesn't look that hard, but if performed correctly those 50s of rest pass quickly. Click the button below for the file.
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Short Tempo -> Threshold Spikes
Another session for the time crunched athlete (6-8hrs pw) where we start to introduce some intensity in the form of tempo and sweet-spot.The blocks are fairly short and repeatable at this stage so mentally it's less daunting than longer blocks of the same intensity.
You still accumulate 24mins in Z3 and 12mins in Z4 - just below your anaerobic threshold.
At this stage we are staying below the anaerobic threshold to limit fatigue and make the session quite repeatable.
It will also act as gauge as to where your current threshold sits.
Take a look at your heart rate data afterwards and if you have more time in Z4 than Z3 then you might have your FTP set too high.
Progression wise i'd say do this for 2-3 weeks, maybe extend the intervals by number or duration slightly over that period and then move on to the more classic 10-20 min intervals at a similar intensity. Again keep an eye on that heart rate to power relationship as this can be quite telling as to when it might be time to move on. Click the button to download the file.
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Sprint Interval Training 10 x 10s
When it comes to intervals most people usually go straight to Vo2 max and Threshold type interval sessions and with good reason, they are potent and have a big impact on your fitness if programmed and executed correctly. However what you don't often see many people doing are sprint interval sessions of this nature, probably in the misbelief that they are the preserve of sprinters and that there is little point in doing them unless you are looking to race.
As with RST (repeated sprint training) you get a lot of other downstream benefits beyond the neuromuscular recruitment of type II muscle fibers. Unlike RST where you will gradually find that you won't be able to hit max power due to the repeated efforts and short rest. This session allows for full recovery of your phosphocreatine (PCr) stores so that you can hit close to if not your max power each time. And with that you are getting a much higher motor unit recruitment. But as i said there are also downstream benefits which can help enhance mitochondrial biogenesis and cardiovascular & Oxygen transport adaptations. There is also a big anabolic hormone response which can help create an acute spike in testosterone, growth hormone and IGF-1.
The other reason i like these as opposed to only doing longer Vo2 and Threshold stuff is that the execution is often easier as there is no need to pace these efforts, you just go full gas for the 10s.
Progression should take the form of gradually stretching the duration out whilst reducing the number of efforts. 5-6 x 20s being plenty.