Class 13 takes it down a notch and marks the end of intense intervals with a workout targeting the Steady State to Climbing Repeat ranges. Class 14 takes it down another notch with intervals in the upper end of the Steady State range. Make no mistake, CTS Progressive Power Classes 13 and 14 are still no joke, but you are inching closer to that final Field Test.
Editorial Note: The following contain links to The Hub’s articles 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
- Classes 11 and 12 – Power Intervals Ladder and Power Intervals – Maxing Out Your VO2
Class #13 – Powering Up Your Time Trial
Overview
- 10 minutes warmup
- 1 10 minutes Time Trial effort (Steady State to Climbing Repeat ranges) (cadence at 90 rpms), directly followed by 15 seconds Fast Pedal, 10 minutes recovery
- 1 8 minutes Time Trial effort (top Climbing Repeat range) (cadence at 90 rpms), directly followed by 15 seconds Fast Pedal, 7 minutes recovery
- 1 6 minutes Time Trial effort (maximal) (cadence at 90 rpms), directly followed by 15 seconds Fast Pedal
- 10 minutes cooldown
Interval Description
The first two efforts in this workout are similar to that in Class 10. The efforts are just below your lactate threshold. The last effort is much like a Field Test effort. This workout is a gradual step down from the VO2 max workouts from the last several classes. You will continue this intensity decrease in Class 14 and beyond in preparation for your final Field Test.
Class #14 – Pouring on the Power
Overview
- 10 minutes warmup
- 4 8 minutes Steady State intervals (upper end of Steady State range) (cadence at 90-95 rpms), 4 minutes recovery after the first three
- 10 minutes cooldown
Interval Description
As you can see, this workout eases up on the gas pedal a bit more and takes you a little further below lactate threshold. We are sure that you are familiar with Steady State intervals by now. For those that either need a refresher or those that haven’t read our prior articles, perform Steady State intervals slightly below your Field Test or time trial pace. Class 2 discusses them at greater length.
Yinz are such experts by now, that’s all for CTS Progressive Power Classes 13 and 14. Your final week is coming up! All you have is a Tempo workout, and then the final Field Test. Let’s get after it!
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