Active Recovery 120Endurance 120-160Tempo 161-204Threshold 205-225VO2max 226-250Anaerobic Capacity 251-300As a rider’s season progresses, the percentage of his training time that he’ll spend in each of these zones will vary. But, according to Henderson, even elite endurance athletes will spend no more than around 20 replica Rado watches percent of their weekly workouts at or above threshold. Any more than that, and they risk overtraining. The bulk of training time is in the endurance and temp ranges, with brief, structured efforts at or above threshold to force the body to do heavier workloads while giving it time to recover and adapt. What will this mean for me?
Here are my Friday and Saturday workouts this week, from Henderson:FRIDAY90 MinutesRide mostly at OD effort - 60-75% of LT power, and HR in Zone 2 (OD). Include 3-5 X 10 minutes of Zone 3 (EN) effort at 80-85% of LT power. Recover completely between intervals. This is one interval workout that isnt going to hurt.Notes: Mostly replica Tissot watches between 120-160 watts, but include 3-4 X 10 minutes at 200 watts with 2-5 minutes 150 watts between.SATURDAYSix HoursWarmup with 30+ minutes of easy riding. Ride a steady climb (30-60 minutes) between Endurance and Tempo HR...power at 90-95% of LT power. Keep cadence up around 80-95 RPM. Finish with easy downhill spin.
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