After a warm-up do one 10-minute interval at Threshold, followed by 10 minutes of recovery. Then ride at Threshold for 20-30 minutes, followed by ten 20-second bursts. For the bursts, start out of the saddle and push your cadence to 100 rpm in all-out intervals - hammer these. Rest 2-3 minutes between intervals. Cool Down.
Total Time: 01:21:20
Category: Sustained Power
Author: coop5280
Intervals 10 minutes of warm up at zone recovery
10 minutes of TT effort at zone lactate threshold with heart rate lactate threshold 10 minutes of Rest at zone recovery with heart rate recovery 20 minutes of Threshold at zone lactate threshold with heart rate lactate threshold 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 2 minutes of Rest at zone recovery with heart rate recovery 20 seconds of Burst at cadence 100 and zone VO2-MAX 10 minutes of Cooldown at zone recovery with heart rate recovery
