February 2027

Compound lifts, controlled tempo.

- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3

Steady aerobic running.

- warmup 9min @ 60–72% threshold speed
- active 44min @ 72–82% threshold speed
- cooldown 6min @ 60–72% threshold speed

Shortened LT2 repeats — peak keeps its edge while volume comes down.

- warmup 12min @ 45–60% FTP ≈ 135–180 W
- 8× [ active 2min @ 90–97% FTP ≈ 270–291 W ; recovery 2min @ 45–60% FTP ≈ 135–180 W ]
- cooldown 7min @ 45–60% FTP ≈ 135–180 W

Steady aerobic riding.

- warmup 13min @ 45–60% FTP ≈ 135–180 W
- active 63min @ 60–75% FTP ≈ 180–225 W
- cooldown 8min @ 45–60% FTP ≈ 135–180 W

Compound lifts, controlled tempo.

- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3

One hard element for the week — short, above threshold.

- warmup 15min @ 60–72% threshold speed
- 6× [ active 3min @ 100–108% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 10min @ 60–72% threshold speed

Steady aerobic riding.

- warmup 8min @ 45–60% FTP ≈ 135–180 W
- active 38min @ 60–75% FTP ≈ 180–225 W
- cooldown 5min @ 45–60% FTP ≈ 135–180 W

One hard element for the week — short, above threshold.

- warmup 10min @ 60–72% threshold speed
- 5× [ active 3min @ 100–108% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 6min @ 60–72% threshold speed

Compound lifts, controlled tempo.

- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3

Steady aerobic riding.

- warmup 8min @ 45–60% FTP ≈ 135–180 W
- active 38min @ 60–75% FTP ≈ 180–225 W
- cooldown 5min @ 45–60% FTP ≈ 135–180 W

Compound lifts, controlled tempo.

- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3

Steady aerobic running.

- warmup 8min @ 60–72% threshold speed
- active 38min @ 72–82% threshold speed
- cooldown 5min @ 60–72% threshold speed