We all want to be as fit and as fast as possible all the time. However, life can get in the way and you may not always have the time to train as much or as often as you would like to. This means that you can go through periods of feeling less fit, and as a result – less motivated to get fit again. Over my years of training, I have found that there are a few sessions which help me regain fitness and quickly.
Below is one of my favourite training sessions, which I try to do at least once a week for a four week training block. Any other training session I do on the bike during these weeks is at low intensity approximately 60% of my current FTP.
Tip: If you don’t know what your current FTP, the intensity should be moderate to hard and leave you feeling fatigued but not completely spent. If you can’t complete the below set, then it is likely that you have overestimated your current fitness.
IMPROVING FITNESS – Approx duration 2hr30min
WARM UP
Warm up for 5mins spinning your legs at 90-95rpm
PRE-MAIN SET ACTIVATION
25-30mins at 90-95% FTP
Remember – this is your current FTP and not what your all time best was. If you do not have a power meter, then gauge your effort as moderate-hard intensity. This should leave you puffing and leave your legs feeling tired, but not completely exhausted.
RECOVERY
25-30mins spinning your legs at 90-95rpm @50% FTP
The goal here is to let your heart rate decrease and your legs recover. Do not be tempted to push hard. As a guide your power should be approximately 50% of what your FTP effort and you should be able to hold a conversation easily.
MAIN SET – Ascending FTP
6min at 95-100% FTP
1min at 60% FTP
6min at 110% FTP
1min at 60% FTP
6min at 120% FTP
RECOVERY
25-30mins spinning your legs at 90-95rpm @50% FTP
The goal here is to let your heart rate decrease and your legs recover. Do not be tempted to push hard here. As a guide your power should be approximately 50% of what your FTP effort.
POST-MAIN SET FATIGUE
25-30mins at 90-95% FTP
WARM DOWN
Warm down for 5-10mins spinning your legs at 90-95rpm
The key to improving your fitness is to be true to yourself. Don’t overestimate your current ability or try to overdo it trying to keep up with your friends in this session. If you are unable to achieve the goals in this session, try lowering your values for the following week. For me, the most important part of the session is the final effort of the main set and the final 25-30mins power effort when fatigued.
Enjoy the ride and see you out there.
By Ricky Swindale - Pushys sponsored athlete