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Home Trainer Program - week 2 - Power Meter Based

We are now all used to some form of confinement. More so if you live in Italy, Spain or France, and a little less if you live in Ireland, UK, Canada or USA. In some countries long outdoor bike rides are still possible, but for the majority this is over for the moment.

Here is your home trainer program for week 2 (7 to 10 days).

As a reminder, the training sessions of this page are based on Power. For this you need to know your FTP (Functional Threshold Power). In week 1 we explained how to measure your FTP. Click the link to learn how to measure your FTP.

Week 2: Threshold Training

Threshold Training 2.0-2.30 hours

FTP stands for Functional Threshold Power, which is commonly defined as the highest average power you can sustain for an hour, measured in watts.
The time for each work effort has to be the same.
Three training Workouts in the week. 
Recovery day between each workout.
If your first effort is 10 min then the rest of the efforts has to be 10 min.
Do not drink during the work efforts. Drink in the recovery time.

  • Warm up 15min
  • 5min at 86 to 97% FTP with cadence 100, then 5min at 60% FTP@ Cadence 80. This is to wake the system.
  • Choose the effort time that you can sustain.
  • First effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 15 min @60% FTP Cadence 80
  • Second effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 15 min @60% FTP Cadence 80
  • Third effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 15 min @60% FTP Cadence 80
  • Fourth effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 20 min @60% FTP Cadence 80
  • Cool down 15min

 

Active Recovery: 1.0 to 1.30 hours

  • Warm up 15 min @48-51% of FTP
  • 30min to 1 hour @62% of FTP Cadence 90-95 rpm
  • Cool down 15 min @ 48% of FTP

 

SportActive home trainer guide Spring Home Trainer Program Week 2

 

Want to see/use Martin's home trainer programs based on power? Below are the links:

Submitted: 08/04/2020

 

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