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Week 21 · Build block
3:45 PLANNED
Training
MON
25
TUE
26
WED
27
THU
28
FRI
29
SAT
30
SUN
31
Today · Tue 26 May
Proceed
Bike: 75 min Z2 + 4×6 min @ FTP
75 min · Zone 2 · aerobic base
0
ready
Session window
07:30–08:45
Trains at
07:30
woke 06:30
HR
132–148bpm
Power
180–215W
Cadence
88–94rpm
RPE
4/ 10
Fuel
90 g/ hr
Fluids
500 ml/ hr
Recorded on your watch
Structure
1Warm-up
12 min
Power
110 – 140 W
HR
< 125 bpm
Cadence
85 – 95 rpm
Progressive ramp. Add 3 × 20″ spin-ups to 105 rpm in the last 4 min.
2Main set
3 × 15 min
Power
195 – 210 W
HR
138 – 146 bpm
Cadence
88 – 92 rpm
Steady Z2. 5 min easy spin (130 W) between intervals. Hold power — don’t chase HR if it lags in the cool morning.
3Cool-down
8 min
Power
< 120 W
HR
< 115 bpm
Cadence
80 – 85 rpm
Soft pedal. Nasal-breathing only for the last 3 min to flag any residual sympathetic load.
Why todayHRV is back in range and your last hard session was Wednesday. With 152 days to Big Apple, this is the kind of threshold work that pushes FTP toward your 203w target. Watch your lower back around the 40-minute mark.
Before & after
Pre-workout
15 min before
  • 01Hip flexor + adductor openers — 2 min each side
  • 02Glute bridges 2 × 12, then banded clamshells 2 × 15
  • 03Caffeine 1–2 mg/kg if you tolerate it; 200 ml water with electrolytes
Post-workout
Within 30 min
  • 0130 g protein + 60 g carbs (recovery shake or oats & whey)
  • 02Foam-roll quads, ITB, calves — 60 s per area
  • 0390/90 hip switches 2 × 8/side, couch stretch 2 × 45 s/side
  • 04Log RPE + how legs felt in the first 10 min of the main set
Fuelling strategy · 07:00 → 09:15
Tailored to you
≈ 165 g carbs
Before07:00
30 min before
30 g carbs + 200 ml electrolyte — your usual banana & honey toast. Caffeine 1–2 mg/kg if you tolerate it.
During07:30–08:45
every 15 min
60 g carbs / hr · 500 ml fluid / hr — an energy gel + drink mix, sip steadily.
Afterby 09:15
within 30 min
30 g protein + 60 g carbs — your go-to oats & whey recovery bowl.
Fuelled at 60 g/hr you stay in fat-oxidation for the aerobic work while topping glycogen for tomorrow’s strength day.
learns what you log:OatsBananaHoney toastEnergy gelsWhey
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