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Home Trainer Program - week 5 - Power Meter Based

This is our week 5 home trainer program and also the last as everybody in Europe should be out of confinement by the end of this week. Some countries have already started their de-confinement (Germany, Italy, Spain), although in some areas of Germany they had to tighten it again as too many new cases were registered (which tells the importance of the social distancing and other protection measures). France will start the de-confinement on Monday 11th May 2020.

We have already worked through a four week's program:

  • Week 1 was endurance training after having determined your FTP
  • Week 2 we did intense threshold training
  • Week 3 was with intense anaerobic VO2 Max workouts
  • Week 4, after two very intense weeks was a recovery week with endurance training in order to anchor the benefits of the previous hard workouts.

And week 5 will be High Intensity Intervals.
What are the benefits of High Intensity intervals? It improves your ability to attack and sustain an effort.

Before starting this week's training, you have to re-establish your FTP. If the previous weeks' workouts have been done seriously, (even last week's recovery!), your FTP should have increased.
(Please click the link to see how to determine your FTP with the 20-Minute FTP Test).
Week 5 training should be based on your new FTP figure.

Examples of power based workouts based on your FTP

High Intensity Intervals: 2-2.3 hours

Do 5 to 8 efforts.

Warm up 20 min @ 60% FTP
1st effort:
Start with a 30sec sprint of which 15sec out of the saddle, average watts 200% FTP, pushing up to a max 300% FTP.
3min at 100% FTP finish with a 10 sec sprint
Recover 6 min @ 60% FTP (between sets)

Cool down 20 min @ 60% FTP after completing the chosen number of efforts.

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

Week's format:

  • day 1: FTP test
  • day 2: active recovery
  • day 3: High Intensity Intervals
  • day 4: active recovery
  • day 5: High Intensity Intervals
  • day 6: active recovery
  • day7: High Intensity Intervals

The High Intensity Intervals can be done 4 times per week max if  you do a recovery day in between each training.

SportActive home trainer guideSpring Home Trainer Program Week 5

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

Submitted: 11/05/2020

Categories Cycling Blog

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A propos de SportActive

SportActive est né en Irlande, à l'initiative d'un petit groupe de cyclistes de haut niveau, emmené par Martin Birney et soutenu par le champion international Sean Kelly.

L'objectif est simple et novateur : proposer des séjours vélo utilisant les savoir-faire du cyclisme professionnel pour offrir aux amateurs de tous niveaux une approche unique, à la fois performante et plaisante, en matière de progression et d'entraînement.

Au fil des années, cette démarche pertinente et séduisante a convaincu des participants de plus en plus nombreux, mais SportActive a su rester une structure à taille humaine.
 
Ainsi, le fondateur Martin Birney et la directrice Flora Mittermair organisent eux-mêmes les séjours dans les moindres détails, avec l'aide des autres membres de l'équipe et dans un souci constant d'amélioration.
La "touche" SportActive, c'est aussi une attention toute particulière apportée aux besoins des différents participants : en bref, nous serons aux petits soins pour vous.
 
Que vous soyez débutant ou cycliste aguerri, votre séjour avec SportActive sera un moment inoubliable.

 

 

Contact SportActive Irlande

28 Gelvin Gardens, Trench Road, L/Derry, BT472DQ, N Ireland
Tel bureau : 0044/ (0)287136 5997

Contact SportActive France

Flora Mittermair
Ligne fixe : 0033/ (0)4 78 59 18 90
Ligne portable : 0033 / (0)6 99 79 12 54
(messagerie uniquement sur mobile)