Varol Aşıbol | Asperox BikePedia
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Wednesday — “Low Stress Aerobic Flush” Goal: Recovery + mitochondrial stimulus. Workout:45 min Low Z2 / High Z1 Cadence: 90–95 rpm
Tuesday — “Sweet Spot Overload Protocol” Goal: Push FTP upward without redlining. Duration: ~80 min Warm-up:15 min Z2 2×1 min high cadence (105–110 rpm) Main Set:3×15 min @ Sweet Spot (88–93% FTP) Recovery: 5 min Z2 between intervals Cool-down:10 min easy
//WEEK 7 — “FTP Ascension Block”// 🔵 Monday — “Aerobic Reboot Ride” Goal: Reset fatigue after Week 6, prepare legs for intensity3. Workout: 60 min Endurance (Z2) Cadence: 90–95 rpm Keep power smooth and relaxed
Sunday — “Tempo Durability Long Ride” Goal: Build fatigue resistance and muscular endurance. Duration: ~2 hours 15 min Structure:40 min Z2 2×20 min Tempo (Z3 steady) 10 min Z2 between sets Finish with 30–40 min Z2 Perfect for building “climb repeat durabi
Saturday — “Controlled Group Endurance Ride” Goal: Aerobic volume with discipline — no tempo chasing. Workout: 20 min warm-up Z2 2–2.5 hours Endurance (Z2 steady) If there are small climbs: Stay in Z3 only briefly No tempo trains, no chasing attacks 10–15
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