Workout of the month: January

With another year upon us it is important that we start thinking about a more structural training plan. Winter training is reaching its end and although we do not want to introduce intensity work, we want to start introducing structured work. This is why I believe that it is important to start introducing low intensity tempo intervals into your training, before you actually go into “full gas” mode. This will help the athlete build a better foundation for the hard work that will be coming shortly down the line.

In California our cross-country season start in March normally, so January is a great time to do this. This will give you opportunity to increase your intensity gradually, until reaching V02 target zone quality workouts before racing season. A good workout that I use for my athletes is completing blocks commonly varying in time from 10 to 20 minutes per block with a short recovery in between.

Session 1

Tempo Intervals 3x15min with 10 min R.I.

  • Warm Up
    • 10 minutes
  • 100+ RPM Warm Up Intervals
    • 3 x 1 minute at high cadence
      • 1 minute recovery
  • Recovery Block
    • 5 minutes
  • Tempo Interval
    • 15 minutes at zone 3 (around 70% of FTP)
  • Recovery
    • 10 minutes
  • Tempo Interval
    • 15 minutes at zone 3 (around 70% of FTP)
  • Recovery
    • 10 minutes
  • Tempo Interval
    • 15 minutes at zone 3 (around 70% of FTP)
  • Cool Down
    • 10 minutes
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Session 2

Tempo Intervals 3x15min with 5 min R.I.

  • Warm Up
    • 10 minutes
  • 100+ RPM Warm Up Intervals
    • 3 x 1 minute at high cadence
      • 1 minute recovery
  • Recovery Block
    • 5 minutes
  • Tempo Interval
    • 15 minutes at zone 3 (around 70% of FTP)
  • Recovery
    • 5 minutes
  • Tempo Interval
    • 15 minutes at zone 3 (around 70% of FTP)
  • Recovery
    • 5 minutes
  • Tempo Interval
    • 15 minutes at zone 3 (around 70% of FTP)
  • Cool Down
    • 10 minutes
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Session 3

Tempo Intervals 3x20min with 5 min R.I.

  • Warm Up
    • 10 minutes
  • 100+ RPM Warm Up Intervals
    • 3 x 1 minute at high cadence
      • 1 minute recovery
  • Recovery Block
    • 5 minutes
  • Tempo Interval
    • 20 minutes at zone 3 (around 70% of FTP)
  • Recovery
    • 5 minutes
  • Tempo Interval
    • 20 minutes at zone 3 (around 70% of FTP)
  • Recovery
    • 5 minutes
  • Tempo Interval
    • 20 minutes at zone 3 (around 70% of FTP)
  • Cool Down
    • 10 minutes
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Written by:

Gilberto Cortez - USA Cycling, TrainingPeaks & NICA Certified Coach

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