March 2027

Aerobic base in Z2 — steady, fueled, low stress.

- warmup 16min 55s @ 45–60% FTP ≈ 113–150 W
- active 174min 48s @ 60–75% FTP ≈ 150–188 W
- cooldown 11min 17s @ 45–60% FTP ≈ 113–150 W

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

- warmup 11min @ 60–72% threshold speed ≈ 7:30–6:15/km
- 6× [ active 3min @ 100–108% threshold speed ≈ 4:30–4:10/km ; recovery 3min @ 60–72% threshold speed ≈ 7:30–6:15/km ]
- cooldown 6min @ 60–72% threshold speed ≈ 7:30–6:15/km

Compound lifts, controlled tempo.

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