Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Solid zone 2 warmup, with a couple high cadence spin-ups. 2x4 min bouts. Set is 20 sec full gas/10 sec recover. Solid 6 min of AR between sets

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Easy jog at about 8:30-9 min/mile for about 10 min. Find a hill about 100m in length, 8 full gas sprints up the hill, recovery is walking back down the hill. Easy jog home

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Ride the front, take pulls, go with attacks/breaks and go for the sprints. Race simulation, this should be a hard day with a lot of time spent in zone 3/4

Keep your HR between 65-80% of Max HR with 5 min warm up and cool down at AR pace.