The goal of this profile is to build riders’ ability to reach and hold intensity just below, at, and above anaerobic threshold. Start with a quick FTP (Functional Threshold Power) assessment: 2:00 to find anaerobic threshold power (hardest effort in the saddle while maintaining good form and not “blowing up”); 2:00 recover, then repeat. Take the average WATTS. If you don’t have power meters, use Rate of Perceived Exertion (RPE). Riders will use the quick assessment as a snapshot of threshold for that day to help gauge their level of effort as you coach them through the ride.
If you’re not familiar with FTP assessments or coaching FTE or RPE, we have several related videos and articles on this site to help you.
In the last challenge set, you’ll notice the cuing language changes. I invited riders to correlate and note observations on their RPE (option to also use watts) for each. All recoveries are seated.
Also, you’ll notice the profile follows the recommended work-to-rest ratio guidelines. If you need a refresher, I’ve included a snapshot below.
Final note: the keyboard on my Mac died and I can’t figure out how to save just the profile table as a jpeg to post like I normally do so the actual profile is included in the downloadable Word doc only.
This one is loaded with various coaching opportunities! As always, let me know if you have any questions on the profile or the videos/articles.
Thanks and Stay Awesome!