I'm always on the look out for killer workout tunes to add to my spin class or run with. Usually I tweet out new playlists at the end of spin class, but last week was crazy. Between subbing 4 extra rides, meeting a few ChiRunning clients, and drafting some new coaching plans, I didn't even have any time to hit the "share" button in iTunes!

So here's the roll up of last weeks playlists. Hope you find some tracks in here that get you motivated.

If you've found something new, or want to make a request, send it my way!​

We've posted once or twice before on Functional Threshold Power (FTP), and the importance of knowing both power zones (for biking) and heart rate zones (for biking and running). Today, we're going to revisit FTP, and give you a few quick tips on how to begin training with power. While the majority of FTP philosophy discussed here applies to both indoor and outdoor cycling, this guide's main focus is on the indoor rider.



WTF is FTP?
Simply put, FTP is your body's ability to consistently maintain, or "put-out," the highest level of power (measured in watts) over the course of 45-60 minutes (though we usually test in 20 minute increments). You can imagine power, or watts, as a number found by multiplying your speed (cadence) by your resistance. So, if you hop on the bike with very little resistance, but pedal very, very fast, your power output will be low. Conversely, if you load up the resistance but can only pedal at 30 RPM, your power output will be low. To get the most efficiency out of your pedal stroke, and make the biggest gains in your overall fitness, you will want to find the right balance between resistance and pedal stroke to maximize your power output.