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2026-08-25

30/30s maintenance, 2 sets of 8

  • Id: 2026-08-25-30-30s-maintenance-2-sets-of-8
  • Title: 30/30s maintenance, 2 sets of 8
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:15
  • Distance: ~35 km
  • Intensity: anaerobic repeatability
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3833248568

Workout

2 sets of 8 x 30 sec at ~120% FTP with 30 sec easy between reps, 8 min between sets. Keeping the edge, not building it.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-72, warmUp
  • Repetition block: 2 sets
    • Step: 8 x (30 sec at 115-125 / 30 sec at 50-60)
    • Step: Set recovery, 8 min, 55-65, rest
  • Step: Cool-down, 15 min, 50-60, coolDown

Fuelling

70 g/hr.

Notes

First intensity at altitude will feel harder. That is oxygen, not fitness. Judge by power.

Gym: maintenance 2

  • Id: 2026-08-25-gym-maintenance-2
  • Title: Gym: maintenance 2
  • Kind: workout
  • Discipline: strength
  • Surface: gym
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:40-0:50
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3833248579

Workout

RDL 3x6, Nordic lowers 2x5, bridges 2x10, step-ups 2x8 per leg, calf raises 2x12, core. Hold, don't progress.

Fuelling

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