Interval Tuesday, Cycling Workout

The shift has been made, it is now time to focus on Building up that Functional Threshold Power.  This workout addresses just that...More Watts!

WU 25 Min
10 Min at 91-95%% FTP(Sub Threshold)/ 5 Min REC…..X2
10 Min REC
10 Min at Threshold
10 Min REC
8 Min at 91-95%% FTP(Sub Threshold)
5 Min REC
:30 ALL OUT/ 1:30 REC..............X10
7 Min REC

Cadence should be above 85 for all the intervals. Heart Rate riders, remember it will take a few minutes for the HR to reach the zone you are looking for.  Try not to over ride the first few minutes to get the HR up.  Use a nice steady effort to get it to climb up into Zone 5.  Power based athletes, you too can ease into the Percentages over the course of the first minute or two.

Reading this workout and are unsure of Heart Rate Zones or what Power is?  Not a problem, just shoot me an email at

*NOTE* If you are local to Columbus Ohio, we meet at the COTA Park n Ride at 6pm for Intervals.  New Albany, intersection of Beech and Old 161.  Come out and join us!!  All paces are welcome!

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

with the subject title: Coaching Questions and I will get back to you ASAP!


We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

Have You Listened to the

No limits Hammer Harder Podcast?!

Every week we here at No Limits Hammer harder HQ produce a podcast that goes live every Thursday morning.  Chalk full of Information, Experience and probably too much bullshit banter back and forth. Want to give it a try? Just it out right here on the NLHH website, just click the "podcast" tab up top and to the right.  Already know you are going to love will! Subscribe on iTunes or any other iTunes friendly podcast platform.


Have a Question, GREAT! We love questions for the podcast. Just have a statement or comment that you desperately need aired world wide..we got your back!  Want to propose to that special someone and know nothing is more romantic than our podcast, I will personally make that happen...DONE! Send them all our way via Social Media and/or Email.

Cheers for the 2nd time, WES