SAMPLE WORKOUT

13_Anaerobic.2.xls

Click on the link below to preview a sample workout. The worksheets are very simple to use and very effective. All you do is take the weekly worksheet provided by PowerBikeTrain.com and enter Threshold Watts (TW). Entering you name and date is optional. The worksheet automatically calculates the watts you need to maintain for each step of the workout.

Column 1 shows the step you are at. Column 2 shows the time to start a given task. Column 3 shows the % Effort and column 4 shows the Time Duration of the task. Both of these variables change depending on the type of workout. Column 5, Watts, is calculated for you and it's a function of TW and % Effort. Column 6 is a brief description of the task for each step.

The three Power Assessment worksheets are a little different from the regular workouts. They are a little more involved in that during the workout you need to record 3 watt readings, average watts and average heart rate. Still very simple and very effective. The Power Assessment worksheet includes easy to use instructions.

Sample Workout