Here’s my workout for Thursday:
Duration: 1 hr.
10min Warm-Up, Easy, RPE4 followed by 8x1min all-out, uphill sprints on a mildly steep, 4-6% grade, RPE10 with 2 minutes of recovery jogging back to the bottom of your hill, RPE2; 10min Cool-Down, RPE4 for about 45 minutes of running.
How does this add up to 60 minutes?
10 min WU
8x1 w/ 2 min recovery = 24 min
10 CD
45 min running
Total: 89 minutes?
TR is very specific to what should happen at each workout, creating just the right amount of TSS. I’m not sure what to do. I don’t want to do over or under do it. What is my mistake on understanding the workout?
The confusing part is the RPE 4 for 45 minutes. Maybe it means to run 45 minutes at rpe 4 total not added at the end? The CD and WU are RPE 4, so that leaves 25 minutes left for RPE 4. If I add 25 minutes of running after the hill sprints, the total duration is 69 minutes.
I just don’t see how it adds up.
What should I do?
I broke the following out from your paragraph section, a bit different than your summary (which I think is not accurate).
10min Warm-Up, Easy, RPE4 followed by
8 x 1min all-out, uphill sprints on a mildly steep, 4-6% grade, RPE10
with 2 minutes of recovery jogging back to the bottom of your hill, RPE2;
10min Cool-Down, RPE4 for about 45 minutes of running.
(In my reading, the “for about 45 minutes of running” is acting as a summary, not a prescription.
That is 3 segments:
10 mins warm-up segment, 10 minutes total
24 minute work-rest segment, 34 minutes total
10 minute cool-down segment, 44 minutes total
I see the “for about 45 minutes of running” as a summary that aligns with the 44 minutes covered in the 3 segments.
The lead-in of “Duration: 1hr” is a bit misleading and maybe incorrect. Might be worth finding the specific example and reporting it to support@trainerroad.com for review.
Thanks the 45 minutes of total running makes the most sense, aside from the duration of 1 hr that it’s telling me to do. My Thursday runs have been 40 min runs.
1- Run 45min Easy-Moderate, RPE6 and then conclude your run with 6x20s controlled sprints, RPE10, on a similar hill to last week’s with 40 seconds of recovery between them.
39min RPE 6 + 6x20s/40s
or
45min RPE + 6x20s/40s ???
2- Run 40min Easy-Moderate, RPE6 and conclude your run with 6x20s controlled sprints, RPE10, on flat terrain w/ 40s of recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well.
If anyone is wondering this appears to be OLY MV Base Week 3
I have always done it this way. Also depending on where the hill is in relation to my end point I may do these in the middle of the run as well I just look at it as getting the speed work in.