View Single Post
Old 03-15-2008, 07:50 AM   #16 (permalink)
Harpo
EcoMudder
 
Harpo's Avatar
 
Join Date: Mar 2008
Location: Gainesville, FL
Posts: 79

Harpo's Honda - '05 Honda Civic VP
90 day: 42.64 mpg (US)
Thanks: 0
Thanked 2 Times in 2 Posts
More info!

How long is the sprint in minutes?

I have some training recommendations for the endurance/tempo 30 minute effort. You can make some progress in four weeks. Assuming 160watts is your 60 minute power.

Tempo work is good, but to really get the metabolic changes, you need to be developing closer to the watts you want to meet. The bread and butter training for 30 minute efforts are 8-20 min., sustained efforts.

Week One
Tues - 3 reps x 8 minutes with 2 minute recovery (180 watts)
**Minutes 6-8 should require concentration to maintain rpm, but you should not be anaerobic and gasping for air**
Wed - 2 reps x 8 minutes with 1:30 minute recovery (180 watts)
Thur - Spin 45-60 min. in Zone 1 HR (<=120 watts)
Fri - 3 reps x 8 minutes with 2 minute recovery (180 watts)
Sat - OFF or Spin 20-30 min. in Zone 1 HR (<=120 watts)
Sun - 60-90 minute tempo (avg 150 watts)
Mon - OFF or Spin 20-30 min. in Zone 1 HR (<=120 watts)

We can possibly work up to 12's at 190 watts, but 200 watts will be a stretch with roughly 12-14 workouts.
__________________
  Reply With Quote