LennyZ wrote:
I am primarily a cyclist, former runner. Training plans are normally based on Functional Threshold Power (FTP). Your FTP can be easily tested and indicates how much power you can hold for a one hour 60 minute all out to exhaustion effort. You test it by doing a hard 20 minute effort and extrapolating. Workout plans then are based on a % of FTP and are individualized. Runners who are new to the sport typically have low FTPs because the don't yet have good muscular economy for cycling... much like fit cyclists running slow when they start running.
The easy days are fine @ 180 watts.
Your intervals look very low power and short on time. A 30 second interval is pretty short on the bike. Maybe change this to 4X60s sets at the same power? Hard to know how hard this is for you without your personal FTP.For the 10 minute tempos, I think 300 watt averages would be reasonable for someone with your fitness, but not a ton of cycling training.
Good luck.
You cycle full time & you're telling OP to do 10:00 tempos @ 300 watts? That's implying to hold 300 watts for multiple 10:00 reps. OP should head straight to triathlon if that's easy.
180 could be pushing it on easy days. Just have to see where you're at with it OP.