2026-08-11

Race-pace repeatability 5 x 3 min

Id: 2026-08-11-race-pace-repeatability-5-x-3-min
Title: Race-pace repeatability 5 x 3 min
Kind: workout
Discipline: bike
Surface: road
Priority: key
Planned time: unscheduled
Duration: 1:30
Distance: ~40 km
Intensity: race pace
Location: Orillia, ON
TrainingPeaks ID: 3833247820

Workout

5 x 3 min at 100-108% FTP with 3 min easy between. Even pacing across all five; the fifth rep is the one that matters.

Structured workout

Primary intensity metric: percentOfFtp
Step: Warm-up, 25 min, 55-72, warmUp
Repetition block: 5 reps
- Step: Race pace, 3 min, 100-108, active
- Step: Recovery, 3 min, 55-65, rest
Step: Endurance, 15 min, 65-72, active
Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

75 g/hr.

Notes

If post-camp fatigue is obvious, cut to 3 reps and say so. Cutting density beats digging holes.

Gym: posterior chain 5

Id: 2026-08-11-gym-posterior-chain-5
Title: Gym: posterior chain 5
Kind: workout
Discipline: strength
Surface: gym
Priority: support
Planned time: unscheduled
Duration: 0:40-0:50
Location: Orillia, ON
TrainingPeaks ID: 3833247835

Workout

RDL 4x6 (resume progression), Nordic lowers 3x5, single-leg hip bridges 3x10, weighted step-ups 3x10 per leg, single-leg calf raises 3x12, core.

Fuelling

Normal meals around the session. Protein within an hour after.

Last updated on 2026-07-08