How to Choose The Right Cycling Workouts at the Right Times

// Questions/Topics Covered In This Episode:
01:28: Strategy #1: General fitness, picking from a "workout buffet"
04:29 - Strategy #2: Performance training, specific duration/workout goals
07:32 - Threshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive
08:57 - VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval durations, 1:1 work to rest ratios, 106-121% of FTP, RPE: 9
09:57 - Extensive Anaerobic Capacity: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10
10:56 - Intensive Anaerobic Capacity: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10
12:19: Strategy #3: Other Goals
12:02: Specific workouts for weight loss goals,
14:11: Specific workouts for metabolic flexibility
15:17: Specific workouts for gaining mass
// RESOURCES
- An Introduction to the New iLevels in WKO4 | TrainingPeaks (www.trainingpeaks.com/blog/an...)
- How to determine workout targets using WKO iLevels (www.wko5.com/how-to-determine...)
- Episode 168: • Zone 2: Testing to per...
- Episode 169: • Are You a Sugar Burner...
- Episode 46: Periodization, Training Modalities with Tim Cusick - www.buzzsprout.com/813266/820...
- Episode 8: Deciphering Training Methodologies with Tim Cusick - www.buzzsprout.com/813266/297...
// HOST
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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[@user-ug8fj8hx8w]

Thanks for this video. It encouraged me to continue my mixed intensity even though I'm not training for anything. I just don't want to ride too slow.

[@SterlingVelo]

Great video. In my recent Fondo we had a forty five minute train delay, during bad weather. I found it hard to get back up to pace and regain my motivation. Is there anything thing I should be doing during the delay to stay loose, motivated, and sharp?

[@Funsiestype]

Increasing FTP is goal