Hi, looking for workout ideas. In the future I’d like to do SSBLV & Sustained Power Build for general fitness, but am not in a position to do intense intervals for the next 3-6 months.
Short version: because of injuries I’m looking for lower intensity 30 minute workouts that I can do 5x/wk that either stay below FTP or have short intervals that don’t go more to more that 110-120% FTP. Goal is to get small improvements in base conditioning & warm up for prescribed PT/core exercises.
Long version: 36/M generally untrained, it’s been 8yrs since I cycled because of a chronic muscular back injury (QL) for which I am currently doing PT. My training coming into this is 12 20min trainer sessions at 65-80% of max heart rate in the last month, and sporadic 1.5mi runs over the last year.
At 88kg/194lb/185cm/19.5%DEXABF, the ramp test gave me 200W (2.27W/kg) where I was aiming for 175W and figured my floor was 150. If it weren’t for back pain near the end I could have probably gone higher. Trying to hold 110-115% FTP for more than a few seconds begins to aggravate my back injury. After doing the ramp test, I’ll probably have to take a few days off the bike, and at least a week before doing anything intense.
I have mild high BP & cholesterol, and I think I’m untrained enough to benefit from Z2 base workouts, which I want to use as warm-ups before my daily PT exercises.
I’m looking for Z2 tempo/endurance workout suggestions I can use as the foundational workouts, along with lower intensity interval workouts I can try to do 1-2x a week when my back is up to it.