What intervals do you think you’ll be completing in CTS Progressive Power Classes 11 and 12? If you guessed Power Intervals, go play the lottery. That’s right, Classes 11 and 12 flow right from the lactate threshold and VO2 max training from the prior two classes. The good news is that neither class is as hard as Class 9. If you made it to here, you’ll do just fine.
Editorial Note: Links to The Hub’s description of prior classes in the series:
- Introduction to CTS Progressive Power Interval Training
- Class 1 – the CTS Field Test
- Class 2 – Field Test Verification
- Classes 3 and 4 – Driving Your Cadence and Muscular Endurance
- Classes 5 and 6 – Steady State Intervals and Tempo and Steady State Intervals
- Classes 7 and 8 – Aerobic Development- Tempo and Interval Ladder
- Classes 9 and 10 – What it Takes to Win and Time Trialing
Class #11 – Power Intervals Ladder
Overview
- 3 minutes warmup
- 3 1 minute Fast Pedals, 1 minute recovery after the first two
- 30 seconds recovery after the third
- 1 3 minutes Power Interval, 3 minutes recovery
- 1 2 minutes Power Interval, 2 minutes recovery
- 1 1 minute Power Interval, 3 minutes recovery
- 1 3 minutes Power Interval, 3 minutes recovery
- 1 2 minutes Power Interval, 2 minutes recovery
- 1 1 minute Power Interval, 3 minutes recovery
- 3 1 minute Power Intervals, 1 minute recovery after the first two
- 10 minutes cooldown
Interval Description
Nothing new here. You know the drill. Below is a refresher on Fast Pedals and Power Intervals.
Perform Fast Pedals at a cadence of 110 rpms and above. Check out Class 4 for a more thorough description and for some of The Hub’s tips.
Power Intervals are maximal efforts. Hammer as hard as you can, but keep the cadence high. Check out Class 2 for a more.
Class #12 – Power Intervals – Maxing Out Your VO2
Overview
- 10 minutes warmup
- 2 2 minutes Fast Pedals, 1 minute recovery after the first rest
- 5 minutes recovery/finish of warmup
- 2 3 minutes Power Intervals, 3 minutes recovery after each
- 3 2 minutes Power Intervals, 2 minutes recovery after each
- 3 1 minute Power Intervals, 1 minute recovery after the first two
- 10 minutes cooldown
Interval Description
Surprise, surprise! Fast Pedals and Power Intervals. There may be nothing new here, but it is a guarantee you are gaining fitness from these intervals. Good work completing CTS Progressive Power Classes 11 and 12.
Rest assured, Class 13 begins to dial back the efforts. The workout is right at lactate threshold. You won’t see any Power Intervals. Class 14 backs it down even further with some Steady State efforts. Please give that article a read.
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