Indoor Stage Race

10 minutes of Warm-Up at zone recovery

 Block: 8 minutes of FCAD/ Warm-Up

• 2 minutes of Fast Cadence at cadence 100 to 110 and zone endurance
• 2 minutes of Fast Cadence at cadence 110 to 120 and zone endurance
• 2 minutes of Fast Cadence at cadence 90 to 100 and zone sub-LT
• 2 minutes of Fast Cadence at cadence 100 and zone lactate threshold

2 minutes of Recovery at zone recovery

 Block: 7 minutes of Stage 1: Prologue TT

• 15 seconds at zone sub-maximal
• 5 minutes 45 seconds at cadence 80+ and zone super-LT
• 1 minute at cadence 90+ and zone VO2-MAX

3 minutes at zone recovery

 Block: 10 minutes of Stage 2: Road Race

• 3 minutes at cadence 90 to 100 and zone sub-LT
• 1 minute at cadence 100 and zone lactate threshold
• 1 minute at cadence 90 to 100 and zone sub-LT
• 10 seconds of SPRINT at cadence 100+ and zone maximal
• 20 seconds at cadence 100+ and zone VO2-MAX
• 1 minute at cadence 90 to 100 and zone super-LT
• 1 minute at cadence 90 to 100 and zone lactate threshold
• 15 seconds of Sprint at cadence 100+ and zone maximal
• 45 seconds at cadence 100 and zone VO2-MAX
• 1 minute at cadence 100 and zone super-LT
• 30 seconds of Sub Max to MAX at cadence 100+ and zone sub-maximal

3 minutes at zone recovery

 Block: 9 minutes 15 seconds of Stage 3: Criterium

• 30 seconds at cadence 100+ and zone sub-maximal
• 15 seconds at cadence 90 to 100 and zone lactate threshold
• 15 seconds at cadence 90 to 100 and zone sub-LT
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone sub-LT
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone recovery
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone endurance
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone sub-LT
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone endurance
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone sub-LT
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone recovery
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone sub-LT
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone endurance
• 15 seconds at cadence 100+ and zone VO2-MAX
• 30 seconds at cadence 90 to 100 and zone sub-LT
• 15 seconds at cadence 100+ and zone VO2-MAX
• 15 seconds at cadence 100+ and zone sub-maximal
• 15 seconds of SPRINT at zone maximal

10 minutes of Cool Down at zone recovery