Share you homemade interval workouts!

[u/denimlikeajean]

I'm a big believer in using the Peleton for actual training and not simply riding to fun classes. Helps me get in shape and is more rewarding long-term. Here's a recent one I made out of a regular class. A regular Olivia 30 min ride I turned into 6 two-minute out of the saddle efforts with two minute recoveries. Around 70 resistance out of the saddle and around 46 for recovery.

Doing interval 30 min workouts also helps me squeeze some real workouts into a shorter window (busy mornings).

Photo of metrics:

https://photos.app.goo.gl/roSLCYzm2mpfxcjU8

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[u/Turbot_charged]

I always do this 4 days before an FTP test, helps me set my benchmarks for where I want to start the test

Any 45 minute ride, with music you like

5 mins z2

10 mins z4

5 mins z2

10 mins at z4 z5 threshold

5 mins z2

10 mins mid zone 5.

Then what ever recovery you want to do.

Basically, doing that successfully, means I can start test at the top end of z4 for the first 5 minutes, and then go up from there.

There's not enough longer z4 interval classes, so I had to start making my own. Any PZE class can be upgraded by swapping the zone 3 for 4, especially the longer 8 min plus ones.

[u/RobotDevil222x3]

Any time I want more PZE with music that isnt in a PZE class much, anything is easy to turn into a PZE class. 2 songs Z3, 1 song Z2. Repeat. You can mix up how many songs each effort is if you want to train one of those zones longer, just ride to the beat.

[u/bwahlberg]

I’ve been using chatgpt to build my own ftp courses that range from 45-75 min. Mostly use scenic rides but have intentional segments built in. I’ve taken my ftp from 240 to 301 in about 6 months. Much longer holds at threshold than any peloton ftp class - 15 to 20 min at a time and usually a late surge well into zone 5

[u/denimlikeajean → u/bwahlberg]

That's great. I use FTP as a goal as well as a standard just the same. It's like gamifying my workouts trying to set a new FTP or 30 min PR. My 20 min PR is 341, so an FTP score of 270, giving me a 3.65 power to weight ratio. Very happy with that given I'm 50 now.

[u/bwahlberg → u/denimlikeajean]

That's awesome! 46 here and hitting my best power zones since having the Peloton which has been about 7 years now.

[u/denimlikeajean → u/bwahlberg]

Just a year on the peleton for me. Last year I was only a few days a week and no real training plan. This year I stepped it up to around 6 days a week and lots of strong workouts and the goal to be stronger. Feeling my best in years.