Information on Percentages + Testing **How Do I Know My Percentages For The Program?** **Percentages are based off of GOAL 20:00 TEST (at end of program) The program begins with a 20:00 test to assess current bike fitness. You will take your average wattage held across the 20:00 which will give your FTP used to set your goal for this program. From there, you will look at the given values and find where your 20:00 TEST GOAL will be by the end of the 12-week program. For newer athletes, you can expect a 15%-20% increase in FTP. For more experienced athletes, with higher FTP scores, your gains will be smaller, but that will still indicate significant improvements in fitness. For beginners, with an FTP of say, 150 Watts, you may expect to achieve an increase of 20-30 Watts. For individuals with a very high FTP of say, 300 Watts, and increase of 20-30 Watts could also be expected, but it will be a lower percentage increase. **Here's how to set up a time interval workout on a Concept2 PM5:** 1 Turn on the monitor by pressing any key 2 Select Select Workout from the Main Menu 3 Select New Workout 4 Select Intervals: Time or Intervals and then Intervals: Time 5 Set the following in the Intervals: Time window: ◦ Workout time ◦ Split length ◦ Rest interval ◦ PaceBoat/PaceSkier 6 Select the checkmark icon to save the workout

C2 Bike Test (Friday Of Week 0) Warm Up: 10:00 Easy Spin 2 Rounds: 1:00 @ 20:00 Goal Pace 30sec Recovery Spin 1:00 @ 20:00 Goal Pace 2:30 Recovery Spin - Rest 5:00 Before Starting Test - 20:00 C2 Bike For MAX AVERAGE WATTS - You have the freedom to choose whatever damper setting and cadence that you prefer, but 80-90RPM is the sweet spot for most people. For example, If you are looking to hold 85 RPM, find out what damper setting is right at 85RPM and your goal 20:00 pace. - Please set up a 20:00 interval in your C2 bike so that it is counting down. This will allow for you to assess splits and pacing after the test is done! This workout is going to be just as hard mentally as it is going to be physically! Doubt will start to creep in earlier than you want. Trust in your fitness and stay in the fight!

**Warm Up (10:00)** 5:00 Easy 5 rounds : 20sec @ 110% of FTP 40sec Easy Spin - 3:00 Rest Before Main Set - **Main Set (40:00)** 5 Rounds: 6:00 @ 77-80% of FTP 2:00 Easy Spin **Cool Down (5:00)** 5:00 Easy Spin

**Warm Up (17:00)** 5:00 Easy 5 Rounds : 1:00 Standing @Damper 8 1:00 @Damper 1, 90-100 RPM - 3:00 Rest Before Main Set - **Main Set (32:00)** 8 Rounds: 3:00 @ 88-92% of FTP 1:00 Easy Spin *This is simple threshold work!* **Cool Down (5:00)** 5:00 Easy Spin

**Warm Up (12:30)** 5:00 Easy 5 Rounds: 30sec Standing @Damper 10, 115%+ of FTP 1:00 Easy Spin - 3:00 Rest Before Main Set - **Main Set (40:00)** 3 Rounds : 2:00 @ 107-114% of FTP 2:00 Easy Spin *These should hurt! But you get solid recovery. Building that VO2 Max Ceiling.* **Directly Into......** 12:00 @ 77-83% of FTP- should feel challenging, but sustainable. 4:00 Easy Spin 3 Rounds : 2:00 @ 107-114% of FTP 2:00 Easy Spin **Cool Down (5:00)** 5:00 Easy Spin