Episode 193: How to Choose The Right Cycling Workouts at the Right Times

Questions/Topics Covered In This Episode:

• Strategy #1: General fitness, picking from a "workout buffet"
• Strategy #2: Performance training, specific duration/workout goals
  • 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 
  • 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
  • Extensive Anaerobic Capacity workouts: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10
  • Intensive Anaerobic Capacity workouts: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10
• Strategy #3: Other Goals
  • Specific workouts for weight loss goals, 
  • Specific workouts for metabolic flexibility
  • Specific workouts for gaining mass

RESOURCES- An Introduction to the New iLevels in WKO4 | TrainingPeaks - How to determine workout targets using WKO iLevels - Episode 168 - Zone 2: Testing to personalize your Zone 2 and improve base training- Episode 169 - Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition- Episode 46: Periodization, Training Modalities with Tim Cusick- Episode 8: Deciphering Training Methodologies with Tim CusickASK A QUESTION FOR A FUTURE PODCAST

HostAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete