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Cycling Made Easy: Threshold and Speed – Premium

This program is for anyone that wants to add more threshold and Speed/VO2Max workouts to their bike workout library or follow a month of bike focused high intensity training. Each week includes 6 workout sessions ranging between 45 minutes to 2 hours in length of high intensity / threshold training in zone 4-5 intensity. You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.  Best to include this type of training at the end of your build phase. For example, in an 8 week build, these workouts are best in weeks 4-8 before your taper.   

This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.

WEEK 1 – CYCLING MADE EASY: THRESHOLD & SPEED
MONDAY Future Reference/Terms:

WU: Warm Up

MS: Main Set

CD: Cool down

RI: Rest Interval

OLO: One Leg Only

RLO: Right Leg Only

LLO: Left Leg Only

SPIN UP: Start at 80 rpms and over the course of the interval increase RPMS without bouncing to 100-120 rpms

RPM: Revolution Per Minute

Zone 1-Zone 5 refers to training intensity

” seconds

‘ minutes

RPE = Rate or Perceived Effort  (Rate of Perceived Effort Chart

Additional Resource Articles:  Quick Guide to Setting Zones  and Cycling Drills.

TUESDAY 1:15 – Maximum speed

WU: 20’ zone 1-2 building last your last 5’ up zone 3-4

MS: 5 x (35 total time)

90” max effort, 30”easy spinning recovery, 60 seconds max effort. Spin easy for about 4’ to get back to the starting point, and then repeat.

CD: 20’ spinning zone 1-2

WEDNESDAY Endurance Day

WU: 10 zone 1

MS: 60’  mix of cadence zone 2

CD: 5’ zone 1

THURSDAY 1:00 – THRESHOLD

WU: 15’  every 5th’ spin up to max effort

MS: 2X10’ consisting of:

5’  zone 2

3’  zone 3

2’ zone 4

1’ as hard as you can go

RI 5’ easy spinning between 10’ efforts then

10x 1’ as hard as you can go RI 1′

CD: 10 ‘

FRIDAY Recovery Day 45’ – RECOVERY SPIN IN ZONE 1-2
SATURDAY 1:30 – THRESHOLD /SPEED

WU: 10’ zone 1-2 10’ zone 3-4 5’ easy

MS: Add 8 x 1’ hard (over 130% of your threshold) with RI 3’ zone 1

Then 8 x 30” hard sprints (all out!) with 2.5’ between.

CD: 5 zone 1-2

SUNDAY 1:30 – THRESHOLD

WU:15’  steady zone 2 then  5 x 1’ over 110 RI 1’

MS: 3 x 15’  at zone 4 right in your sweet spot. RI 5’  

CD: 15’ zone 1

 

WEEK 2 – CYCLING MADE EASY: THRESHOLD & SPEED

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:15 VO2

WU: 30’ endurance pace zone 1-2

MS: 5x 3’ hard pushes zone 5+. RI 3’ between each.

CD: 15 minutes.

WEDNESDAY 1:30 ENDURANCE DAY

WU: 20’ zone 1-2

MS: 6X 8’ zone 2-3 odds 75 rpms, evens 65 rpms RI 2’

CD: 10’ zone 1-2

THURSDAY 1:15 VO2

WU: 10’ zone 2

1x 5’ interval right at 100% to ensure you’re warmed up and ready for the Vo2 work, then ride 5’  zone 1-2

MS: 4×5 zone 5b, doing your best to hold this steady for the entire effort. RI 5’ recovery

CD: 10’

FRIDAY 45” – RECOVERY SPIN IN ZONE 1-2
SATURDAY 1:00 – THRESHOLD/SPEED

WU: 20’ zone 1-3

MS: 3’ at zone 3 into 2’ zone 5 into 1 sprint RI (1-minute recovery). Follow this pattern 3 times non-stop. Smooth 95-110 rpm.

CD: 10’ ZONE 1

SUNDAY 1:30 THRESHOLD

WU: 20’ zone 1-3

MS: 2 X 20’ @ zone 4 RI 10″

CD: 20’  zone 1

 

WEEK 3 – CYCLING MADE EASY: THRESHOLD & SPEED

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax
TUESDAY 1:15 THRESHOLD / SPEED

WU: 15’

MS:

5 ‘ @ZONE 2 RI 2’

3’  @ ZONE 4 RI 2’

2’ @ ZONE 5 RI 2’

1.5’  @ZONE 5A RI 3’

1’ @ZONE 5B RI 3’

30” AS MUCH AS YOU GOT, RI 3’

1’   @ZONE 5B RI  3’

1.5’  @ZONE 5A , RI  3’

2’ @ZONE 5RI 2’

3’  @ZONE 4 RI 2’

5’ at ZONE 2 RI 5

CD: 10’ easy

WEDNESDAY 1:30 ENDURANCE DAY

WU: 20’ zone 1-2

MS: 3X 15’ ZONE 3 mix of cadence/RI 5’

CD: 10’ zone 1-2

THURSDAY 1:15 THRESHOLD / VO2

WU: 10 min including 4×30 sec high-cadence fast pedaling

MS:

4×8’@ zone 4 RI 3′

5’ at zone 2

10×30 sprint > 5b  RI 90”zone 1

CD: 5’ easy pedal

FRIDAY 45” – RECOVERY SPIN IN ZONE 1-2
SATURDAY 1:45 THRESHOLD / VO2

WU: 15’ at endurance pace zone 1-2

Do 3 x 1’ fast pedaling, then do 4 big ring sprints: RI 3’ between each.

MS: 60 minutes: 30 second sprint, then ride for 3 minutes in zone 3, RI 30 seconds… (repeat 15x).

CD: 30’  zone 1-2

SUNDAY 1:30 THRESHOLD / VO2

WU: 15’ 5′ zone 1, 5′ zone 2, 5′ zone 4

MS: Ladder Intervals 55 minutes total

30″ RI 30″

60″ RI 60″

1.5′ RI 1.5

2′ RI 2

2.5′ RI 2.5

3′ RI 3

3.5′ RI 3.5″

4′ RI 4

4.5 RI 4.5

5′ RI 5

CD: 10’ zone 1-2

 

WEEK 4 – CYCLING MADE EASY: THRESHOLD & SPEED

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:30 VO2

WU: 15’ zone 1-2 then 1x 5-minute interval zone 4 hen ride 5’ easy zone 1

MS: 6X3’ with watts zone 5 + doing your best to hold this steady for the entire effort. Take 3’ recovery between each

Finish the workout with 5X 1’  all-out resting for 2’ between each.

CD: 10’ zone 1-2

WEDNESDAY 1:30 ENDURANCE DAY

WU: 20’ zone 1-2

MS: 4X 10’ zone 2-3 RI 5’

CD: 10’ zone 1-2

THURSDAY 1:15 SPEED/Threshold

WU:10’  1x 3 minute zone 4 then 5’ zone 2

MS: 45’ , 20″ sprints, hold max power for 10”, then come back down to zone 4 for 3’  then repeat

CD: 10’ easy spinning zone 1-2

FRIDAY 45” – RECOVERY SPIN IN ZONE 1-2
SATURDAY 1:30 THRESHOLD

WU: 20’ as 10 ‘ zone 2 then 3x 30″ sprint ” 30″ easy

5’zone 5

MS: 4x

3’ zone 4 RI 3′

2’ zone 5 RI 2′

1’ all out

1 ‘easy

CD: 14’ ride zone 1-2

SUNDAY 2:00 THRESHOLD

WU: 15’ zone 1-2

MS: Do 2 x 20’ zone 4 RI 10 minutes

20’ zone 3. During this time, do 20 little bursts for 10 seconds each. Out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Rest for 50 seconds between each.

Then 3 x 3’ all-out RI 3’ between each

CD: 21’ zone 1-2

 

Additional Video Links 5 BONUS Sports Medicine and Injury Prevention Video Interviews

How to Reduce Lower Back Pain

Common Sports Injuries and Prevention

How to Avoid and Fix Swimming Shoulder Injuries

Massage Therapy for Athletes

How to Treat IT Band Syndrome (ITBS)

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