WOD & WHY - Week 6

Posted Mon, 2nd Feb 2015

Now that Spring is approaching around the corner we will be varying cadence and using gradient as a way to increase cardiovascular fitness and strength. Ultimately ending up being able to climb faster (because that is what we all want).

We will start with the first two weeks with a higher cadence working on the cardiovascular system. We will then start changing to a lower cadence looking to push a harder gear but maintain power helping to increase strength. 
We will also change rest times and duration spent at various gradients to improve strength. 
If you look to replicate these workouts outdoors, then find a hill that is roughly 1km long and up to maximum 7% in gradient. Spend the duration of each set climbing and then recover.

WOD 2-2

Warmup
2 mins - 0.25% - 90 rpm - 50% of threshold
2 mins - 0.5% -  95rpm - 60% of threshold
2 mins - 0.75% - 100rpm - 70% of threshold
2 mins - 1% - 105rpm - 60% of threshold
2 mins - 0.5% - 95rpm - 50% of threshold
Set 1
3 mins @ 1% - 95rpm - 100% of threshold
1 min @ 0.5% - 90rpm - 50% of threshold
Set 2
3 mins @ 2% - 95rpm - 100% of threshold
1 min @ 0.25% - 90rpm - 50% of threshold
Set 3
2 mins from 1 - 2% @ 95rpm - 100% of threshold
2 mins @ 0.25% @ 90rpm - 50% of threshold
Set 4 - repeat x 3 times
2 mins @ 3% - 95rpm - 80% to 90% of threshold
2 mins @ 0.25% - 90rpm - 50% of threshold
Set 5 - repeat x 2 times
4 mins from 0.5% to 4% - 90 rpm - between 80% & 100% of Threshold
2 mins @ 1% - 90rpm - 50% of threshold 

WOD 3-2

Warm up
2 mins - 0.25% - 90 rpm - 50% of threshold
2 mins - 0.5% -  95rpm - 60% of threshold
2 mins - 0.75% - 100rpm - 70% of threshold
2 mins - 1% - 105rpm - 60% of threshold
2 mins - 0.5% - 95rpm - 50% of threshold
Set 1 - repeat twice
4 mins - 1-4% - 95rpm - 80% threshold and let the power gradually build up.
2 mins - 0.25% - 90rpm - 50% threshold
Set 2
3 mins - 1.5% - 95-100rpm - 100% threshold
2 mins - 0.25% - 90rpm - 50% threshold
Set 3 - repeat 3 times, no rest
2 mins - 1-2% - 95rpm - 95% first climb, 100% second climb, 105% third climb
Recover
2 mins - 0.25% gradient - 50% threshold
Set 4 - repeat twice
6 mins - 0.25% up to 2% - start at 80% threshold and let it climb up to 100-120%
2 mins rest - 0.25% gradient - 50% threshold
Set 5 repeat 4 times
30 secs - 5% gradient - max output
20 secs - 0.25% gradient - 50% threshold
  
Warm down
1:30 mins - 0.25% gradient - 50% threshold

WOD 4-2

Warm up
2 mins - 0.25% - 90 rpm - 50% of threshold
2 mins - 0.5% -  95rpm - 60% of threshold
2 mins - 0.75% - 100rpm - 70% of threshold
2 mins - 1% - 105rpm - 60% of threshold
2 mins - 0.5% - 95rpm - 50% of threshold
Set 1 repeat twice
6 mins - 0.25% up to 2% - start at 80% threshold and let it climb up to 100-120%
2 mins rest - 0.25% gradient - 50% threshold
Set 2
30 secs - 5% gradient - max output
20 secs - 0.25% gradient - 50% threshold
Recovery
1:40 mins - 0.25% gradient - 50% threshold
Set 3
4 mins - 1.5% gradient - 90% of threshold
3 mins - 0.25% gradient - 50% gradient
Set 4
3 mins - 2% gradient - 100% threshold
2 mins - 0.25% gradient - 50% threshold
Set 5
2 mins - 3% gradient - 100% threshold
1 mins - 0.25% gradient - 50% threshold
Set 6
1 mins - 4% gradient - 100% threshold
30 secs - 0.25% gradient - 50% threshold
Set 7 repeat twice
2 mins - 1% to 2% climb - 100% threshold

WOD 5-2

Warm up
2 mins - 0.25% - 90 rpm - 50% of threshold
2 mins - 0.5% -  95rpm - 60% of threshold
2 mins - 0.75% - 100rpm - 70% of threshold
2 mins - 1% - 105rpm - 60% of threshold
2 mins - 0.5% - 95rpm - 50% of threshold
Set 1-5
6 mins - 0.25% grad to 4% grad - start at 80% of FTP and finish about 120%ish - 95rpm
3 mins - 0.25% grad - recovery - 50% FTP

WOD 6-2

warm up
2 mins - 0.25% - 90 rpm - 50% of threshold
2 mins - 0.5% -  95rpm - 60% of threshold
2 mins - 0.75% - 100rpm - 70% of threshold
2 mins - 1% - 105rpm - 60% of threshold
2 mins - 0.5% - 95rpm - 50% of threshold
Set 1 repeat 3 times (pyramid)
1 min - 1.5% grad - 80rpm - 80-90% threshold
1 min - 2% grad - 80rpm - 80-90% threshold
1 min - 2.5% grad - 80rpm - 80-90% threshold
1 min - 3% grad - 80rpm - 80-90% threshold
1 min - 3.5% grad - 80rpm - 80-90% threshold
1 min - 4% grad - 80rpm - 80-90% threshold
1 min - 3.5% grad - 95rpm - 80-90% threshold
1 min - 3% grad - 95rpm - 80-90% threshold
1 min - 2.5% grad - 95rpm - 80-90% threshold
1 min - 2% grad - 95rpm - 80-90% threshold
1 min - 1.5% grad - 95rpm - 80-90% threshold
1 min - 1% grad - 95rpm - 80-90% threshold

 

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