Tuesday Virtual Indoor Trainer Ride with Jamey Lees, all levels welcome!

8-week workout program on Tuesdays  from 11/10/20 thru 12/29/20

What do you need?

Bike, non-smart trainer or a smart trainer set to ERG via slope/resistance mode (2% slope), Towel, Fan, Computer to connect to Zoom, and be ready to workout. Optional but a good idea to have for a better workout, Cadence, heart rate monitor and or power meter

Before the first session, make sure you set up your bike on your trainer and install Zoom on your phone or computer before the ride. 

We will be using the below Zones for our workouts. For the first ride and last ride will will perform a test to determine your workout zones. 

Zone by Feel 

• Zone 1 - Active recovery, easy, you can speak, sing
• Zone 2 - Endurance, slow, you can chat freely 
• Zone 3 - Tempo, Steady brisk, you can Just about hold a conversation
• Zone 4 - Threshold, at your limit, you can manage short sentences at best
• Zone 5 - Anaerobic, hard, you can only get out odd words

Functional Threshold Power (FTP)

• Zone 1 - FTP <55% 
• Zone 2 -FTP 55-74%  
• Zone3 - FTP 75-89% 
• Zone4- FTP 90-104% 
• Zone 5 - FTP 105-120% 

Lactic Threshold Heart Rate (LTHR)

• Zone 1 Less than 81% 
• Zone 2 81% to 89% 
• Zone 3 90% to 93% 
• Zone 4 94% to 99% 
• Zone 5a 100% to 102% 

First ride, Zone test. We will be performing two hard efforts up to the 8-minute intervals. If you miss the testing ride please come to the next class with your Zones by following the below protocol:

1. Warmup ride 10-15 minutes
2. 1-minute hard effort 
3. 2-minute easy 
4. 1-minute hard effort
5. 3-minute easy
6. Set the bike computer to capture test 1
   1. 8-minute hard effort as fast as you can hold your power with a consistency pedal cadence 
   2. Records your data average heart rate, average power
   3. 10-minute easy recovery
7. Set the bike computer to capture test 2
   1. 8-minute hard effort as fast as you can hold your power with a consistency pedal cadence 
   2. Records your data average heart rate, average power
   3. 10-minute easy recovery 
8. Take both readings
   1. Lactic Threshold Heart Rate Zones
      1. Add the averages of Heart rate test 1 and heart rate test 2 divide them by 2 to obtain your average heart rate for the two tests
      2. Take your average heart rate for the two tests is your Lactic Threshold Heart Rate (LTHR) of Zone 4 at 100%, populate your zones respectively on a piece of paper  
   2. Functional Threshold Power (FTP) zone
      1. Add the averages power test 1 and power test 2 divide them by 2 to obtain your average power for the two tests
      2. Take your average power for the two tests is your Functional Threshold Power (FTP) and times this number by .9 is your Zone 4 at 100%, populate your zones respectively on a piece of paper