Whereas the outdoor variant has 3 sets of 6 minute intervals, where you’ve got 2 minutes at a harder effort indoors followed by 90-seconds of rest. Main set: The indoor variant has four sets of 5 minutes each, with 18 power changes per set and mostly surging in 15-second increments. Warm-up: The indoor one has some 15 minutes of warm-up, building in 9 distinct power levels, including 2×15-second hard efforts, whereas the outdoor one is 10 minutes of progressive build where you simply do 2×30-second hard efforts mixed in there. Aim for 45 seconds at 385.Īnd here I’ll try and give some (super simplified) quantitative differences between the two of them: – 3×2 minutes starting at 385 watts, and finishing no lower than 328. – During the warmup do 2×30 second efforts at 356 with 1 minute easy between. – Ride for 10 minutes gradually raising your power from 142 to 228. Whereas on the right it shows ‘Mount Custer’.Ĭomparing those two workouts, again, here’s the text bit for the two side by side…err…one atop the other: It no longer shows a structure below it (compared to two screenshots up from here), but instead just shows the now previous indoor version as a small icon to the left. You’ll notice how the power-based description below it changes quite a bit.
Now let’s go back and toggle the workout to be ‘Outside’ instead. “Richardson is 4×5-minute race-like efforts beginning with a 30-second surge at 165% FTP and closely followed by 4 minutes of repeats where you’re either working at 125% or “floating” at 88% FTP.Įach effort is separated by 5 minutes of recovery.”Īnd obviously, as expected, if you read through those words you’ll see it matches the jagged lines of the workout above it. Put into plain words, the descriptor below the inside version of the workout says as follows: To start (after enabling your account for the beta feature, something that 1,100 people have done already), you’ll see the workout on your calendar:įirst, let’s see what it looks like with the ‘inside’ option selected:
Within their explainer guide they use the ‘Richardson’ workout as an example of one that they’ve simplified. While on a trainer you’ve got things like ERG mode that’s virtually robotic and automated in nature – pounding you to the second-by-second specifics, while outdoors you’ve got stoplights and cars to juggle. For example, they’ve created ‘outside’ variants of hundreds of their workouts, aiming to simplify them to the realities of trying to execute a workout outdoors. While the obvious overarching goal is to allow you to take one of their inside workouts outside, the nuances of that are more detailed. Down the road though, that’s via legit technology driven instructions on your bike computer (first on Garmin, and then at some point on Wahoo) – just the same as other pre-planned workouts. Initially, that’s via providing a less complex version of the workout instructions that you can print (or read off your phone). The overall concept is relatively simple at first: Enable you to execute simplified versions of their structured workouts outdoors. It’s there that they detailed how it works, as well as allowed anyone to join the beta program. I say ‘semi-quietly’ as they announced it on their popular forums. Last week TrainerRoad semi-quietly announced outside workouts for some of their structured workouts.
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