Frederik Van Lierde's workout per week

Week 1

Here's a chance to follow along with 2013 Ironman World Champion, Frederik Van Lierde's, 12-week group cycling class in Belgium. We showcase one workout per week. Follow along as you like. All workouts can be found in the Kinetic Fit power training app available at: kinetic.fit

You do the workout as follows:

  • interval 1: 10-minute easy warm up
  • interval 2: 35-minute Endurance Miles (EM)* pace
  • interval 3: 5-minute cool down
  • It's an easy way to start the new year off. Look for next week's ride on Wednesday.

Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.

Week 2

Week 2 of our 12-week Frederik Van Lierde training class is a 60-minute easy spinning workout. Keep intensity lower around zone 2 and 3 and focus more on smooth, higher cadence spinning. The workout is as follows:

  • interval 1: 15-minute easy warm up
  • interval 2: 10-minutes zone 2-3 at 100 RPM cadence
  • interval 3: 10-minutes zone 2-3 at 90 RPM cadence
  • interval 4: 10-minutes zone 2-3 at 100 RPM cadence
  • interval 5: 15-minute cool down

Frederik's class will be doing this team workout tomorrow. Check back again next week for a 70-minute Power Interval workout.

Week 3

Week 3 of our 12-week Frederik Van Lierde training class is a 70-minute PowerInterval workout. Intensity will vary from zone 5/6 to zone 2/3. A PowerInterval (PI) - is used to elicit improvements in strength as well as VO2 max. PowerIntervals are performed at 120-130% of FTP. The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-9: 30 second PowerInterval(PI) followed by 4 minutes and 30 seconds of easy spinning (Repeat this 5-minute interval 8 times for a total work set of 40 minutes)
  • interval 10: 5-minute cool down

Frederik's class will be doing this team workout today. Next week is a 70-minute Endurance Miles (EM) workout. Tune in on Wedneday for the full workout. Good Luck!

Week 4

Week 4 of our 12-week Frederik Van Lierde training class is a 70-minute Endurance Miles (EM)* workout. This workout is similar to the Week-1 workout only this time includes two rather than one work intervals at EM pace. The intervals are shorter, but the total time at intensity is longer. The workout is performed as follows:

  • interval 1: 10-minute easy warm up
  • interval 2: 25-minute Endurance Miles (EM)* pace
  • Interval 3: 5-minute easy spinning
  • interval 4: 25-minute Endurance Miles (EM) pace
  • interval 5: 5-minute easy spinning

Frederik's class will be doing this team workout tomorrow. Next week is a recovery week with 60-minute easy spin workout. Stick to the pace this week and make the endurance miles count. Tune in on Wedneday for the full workout. Good Luck!

*Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.

Week 5

Week 5 of our 12-week Frederik Van Lierde training class is a 60-minute Easy Spinning workout. This workout is similar to the Week-2 workout but features more intervals and more frequent cadence changes. Focus on a good round pedal spin and leg speed. The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-8: 2 minutes at 90 RPM x 1 minute at 100 RPM x 2 minutes at 110 RPM (repeat seven times focusing on cadence rather than intensity. Shoot for zone 2)
  • Interval 9: 10-minute easy spinning

Frederik's class will be doing this team workout tomorrow. Next week the fun continues with a Power Interval workout at zone 5 intensity. Good Luck!

Week 6

Week 6 of our 12-week Frederik Van Lierde training class is a 70-minute Power Interval session. This is going to be a tough ride, but a good one for improving your ability to flush lactic acid from your muscles and to surge anaerobically and recover quickly.

The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-9: 1 minute Power Interval* x 4 minutes easy spinning. Repeat 8 times.
  • Interval 10: 15-minute easy spinning cool down

Next week the fun continues with another Power Interval workout at zone 6 intensity. Good Luck!

*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6).

Week 7

Week 7 of our 12-week Frederik Van Lierde training class is another 70-minute Power Interval session. This is also going to be a tough ride. We are reducing the rest-between-interval to 3 minutes and adding in 2 more Power Intervals. So, more work, less recovery. The goal here is to improve your ability to flush lactic acid from your muscles and to surge anaerobically and recover quickly.

The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-11: 1 minute Power Interval* x 3 minutes easy spinning. Repeat 10 times.
  • Interval 12: 15-minute easy spinning cool down

Next week everyone gets a break with an easy spinning workout. Good Luck this week and make it count!

*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6).

Week 8

Week 8 of our 12-week Frederik Van Lierde training class is a 60-minute Easy Spinning workout. This workout is similar to the Week-5 workout featuring, variable cadence speeds and durations. Focus on a good round pedal spin and leg speed. The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-8: 1 minute at 90 RPM x 2 minutes at 110 RPM (repeat seven times focusing on cadence rather than intensity. Shoot for zone 2 to zone 3)
  • Interval 9: 10-minute easy spinning

Next week we get back to power intervals again, so rest up and spin the legs out this week.

Week 9

Week 9 of our 12-week Frederik Van Lierde training class is another 70-minute Power Interval session. This is also going to be a tough ride. We are reducing the rest-between-interval to 2 minutes and adding in 5 more Power Intervals for a total of 15 minutes at a Power Interval (or Zone 6) intensity level. So, more work, less recovery. The goal here is to improve your ability to flush lactic acid from your muscles and surge anaerobically and recover quickly.

The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-16: 1 minute Power Interval* x 2 minutes easy spinning. Repeat 15 times.
  • Interval 17: 10-minute easy spinning cool down

Next week everyone gets a break with an easy spinning workout. Good Luck this week and make it count!

*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6).

Week 10

Week 10 of our 12-week Frederik Van Lierde training class is a 70-minute Steady State or Threshold session. Intensity-wise this is easier than a Power Interval workout, but with longer interval durations threshold work can be just as tough. This workout is designed to increase your sustainable power at and below the point at which your system goes anaerobic. This is perfect work for improving time trialing.

The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-4: 10 minutes Steady State* x 5 minutes easy spinning. Repeat 3 times.
  • Interval 5: 10-minute easy spinning cool down

Next week everyone gets a break with an easy spinning workout. Good Luck this week and make it count!

*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4).

Week 11

Week 11 of our 12-week Frederik Van Lierde training class is a 60-minute Easy Spinning workout. This workout features variable cadence speeds and durations. Focus on a good round pedal spin and leg speed. The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • intervals 2-6: 3 minute at 100 RPM x 2 minutes at 110 RPM (repeat 5 times focusing on cadence rather than intensity. Shoot for zone 2 to zone 3)
  • Interval 7: 10-minute easy spinning

Next week is the final week and we're back to Steady State intervals. Rest up and spin the legs out this week.

Week 12

You've made it, welcome to week 12 of Frederik Van Lierde's training class. Today we're doing a 70-minute Steady State or Threshold session. This workout is similar with week 10 but with longer intervals. Remember, threshold workouts are designed to increase your sustainable power at and below the point at which your system goes anaerobic. These intervals will boost your FTP, so keep at them. That makes this a perfect work for improving time trialing.

The workout is performed as follows:

  • interval 1: 15-minute easy warm up
  • interval 2: 20-minutes Steady State*
  • interval 3: 5-minutes easy spinning recovery
  • interval 4: 20-minutes Steady State
  • Interval 5: 10-minute easy spinning cool down

*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4).

WorkoutsDavid Simpson