Utility Built Performance
Functional Fitness, Functional Training, Mountain Biking, Strength & Conditioning
Coach
Zach Thompson
8-week Concept 2 Bike Erg program aimed at increasing Functional Threshold Power (FTP) starting and ending with a 20:00 max watts test
Features1 sessions per week
Must use App app to view and log training
Program Training
Aerobic Capacity
Increase aerobic capacity to enhance overall work capacity
Features
Programming 3 days per week
3 bike workouts per week under 1 hour of work from warm-up to cool down
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 8-week program
Sunday
UB Bike (W1D1)
A
Bike Erg
4:00, 2:00, 2:00, 1:00 @ 5, 6, 7, 8
B
Bike Erg
0:30, 1:30, 0:30, 1:30 @ 10, 5, 10, 5
C
Bike Erg
1 x 20:00
D
Bike Erg
1 x 5:00 @ 4
Tuesday
UB Bike (W1D2)
A
Bike Erg
2:00, 2:00, 1:00, 1:00 @ 5, 6, 7, 8
B
Bike Erg
1:00, 1:00, 0:30, 2:00 @ 75, 50, 80, 50
C
Bike Erg
4:00, 3:00, 4:00, 3:00, 4:00, 3:00, 4:00 @ 80, 50, 80, 50, 80, 50, 80
D
Bike Erg
1 x 5:00 @ 4
Thursday
UB Bike (W1D3)
A
Bike Erg
2:00, 2:00, 1:00 @ 5, 6, 7
B
Bike Erg
1:00, 0:30, 1:00, 0:30 @ 65, 50, 70, 50
C
Bike Erg
8:00, 2:00, 8:00, 2:00, 8:00 @ 70, 40, 70, 40, 70
D
Bike Erg
1 x 5:00 @ 4
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