CTS Progressive Power Classes 15 and 16 are the final two classes in the series. They consist of a Tempo workout and your final Field Test. We know that you are anxious to measure all of those gains, so let’s get to it.
Editorial Note: Below are links to The Hub’s articles prior to this article on CTS Progressive Power Classes 15 and 16:
- 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
- Classes 13 and 14 – Powering Up Your Time Trial and Pouring on the Power
Class #15 – Strong and Steady
Overview
- 10 minutes warmup
- 2 20 minutes Tempo intervals (cadence at 70-95 rpms, try to keep it closer to the 80-95 rpms range), 5 minutes recovery after the first
- 10 minutes cooldown
Interval Description
If you need it, check out Class 6 for a thorough description of Tempo intervals and The Hub’s commentary on them. Notice again that the intensity for Class 15 is even lower than in Class 14 and further yet from your lactate threshold. This class should feel like a recovery day in comparison to the preceding several weeks’ workouts. The decrease in intensity is all in preparation for that final Field Test. You want to keep the legs moving, but also want to limit fatigue.
Class #16 – Final Field Test
Overview
- 10 minutes warmup
- 2 1 minute Power Intervals, 1 minute recovery after the first
- 4 minutes recovery after the second/finish the warmup
- 2 8 minutes Field Test efforts, 10 minutes recovery after the first
- 10 minutes cooldown
Interval Description
The Hub’s article on Class 1 discusses the CTS Field Test in great detail. Rather than reproducing all of that information here, we trust you will reacquaint yourself by reading the article on Class 1. Please take note of all the data to collect during the Field Test.
YOU GOT THIS – GREAT JOB! Thank you for following along. We hope that the series has either been a good introduction to interval training or that it adds to your interval training experience. Please start a dialogue by adding a question or comment to any of the articles.
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