Episode 193: How to Choose The Right Cycling Workouts at the Right Times

Questions/Topics Covered In This Episode:

Strategy #1: General fitness, picking from a "workout buffet"Strategy #2: Performance training, specific duration/workout goalsThreshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval durations, 1:1 work to rest ratios, 106-121% of FTP, RPE: 9Extensive Anaerobic Capacity workouts: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10Intensive Anaerobic Capacity workouts: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10Strategy #3: Other GoalsSpecific workouts for weight loss goals, Specific workouts for metabolic flexibilitySpecific workouts for gaining mass

RESOURCES
- An Introduction to the New iLevels in WKO4 | TrainingPeaks
- How to determine workout targets using WKO iLevels
- Episode 168 - Zone 2: Testing to personalize your Zone 2 and improve base training
- Episode 169 - Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition
- Episode 46: Periodization, Training Modalities with Tim Cusick
- Episode 8: Deciphering Training Methodologies with Tim Cusick

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Host
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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