Published August 5, 2014 03:46PM
One-Hour Workout: Bike Power Build Contest
Recruit a group to play this cycling "game" or use it whenever you’re in a pinch time-wise and need to get in a hard effort.
Photo: Nick Salazar
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s workout comes from coach Bethany Rutledge, the Atlanta Triathlon Club Coaching Director and Energy Lab Fitness Program Director. She does this one-hour workout as a competition with her group at Energy Lab, but you can track your results if you do the workout solo as well. Since the game is based on percentage of Functional Threshold Power, it can be played with riders of all levels. To make it fair, it’s important that everyone be working off an accurately tested FTP estimate. Note: The zones prescribed for the workout are based on Dr. Andrew Coggans’ power training levels (definitions here).
“This is one of those workouts where you are asking your body for an all-out effort,” Rutledge says. “The fun part is the gamefication. The results are easy to track, you can play this game whenever you’re in a pinch time-wise and need to get in a hard effort. After this workout you will definitely not be asking whether you made the most of your available hour!”
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RELATED – One-Hour Workout: Constant Output Cycling Session
One-Hour Workout: VO2 Power Build Contest
Warm-up
10 min easy spin with a few short spin-ups to 85%, Zone 1
Main Set
(~27–45 min)
Continuously pedal throughout the set—stopping at any time takes you out of the contest! Cadence is your choice, just keep it greater than 70 RPM.
15 min, steady effort in race position. Zone 3, 80% of FTP
3 min, add 5%. Zone 3, 85% of FTP
3 min, add another 5%, Zone 3 90% of FTP
3 min, add another 5%, Zone 4, 95% of FTP
3 min, add another 5%, Zone 4, 100% of FTP
After you hit 100%, switch to 1 minute/1% builds.
1 min, add 1%. Zone 4, 101% of FTP
1 min, add 1%. Zone 4, 102% of FTP.
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The next 1–13 minutes: Continue to follow the pattern above until you can no longer continue at all or with a cadence >70 RPM. If performing workout with a group each person raises their hand to indicate when out of the contest.
Cool-down
5–10 min easy spin
