This workout focuses on high Zone 2 blocks that maximize fat combustion and also get you comfortable pushing a "harder" pace for significant portion of long training rides and events.
This is a long day to finish out the first 3 week block of training.
Pace should be low Zone 2 on average with a few blocks at higher intensity to get you ready for the climbs and other late race efforts at BWR.
8 x 10sec Start Efforts w/ 5mins at Z1-Z2 between efforts. These are often most productive if done on the same stretch of road (or a loop with recovery stretch)
Starting speed is near zero and effort is done out-of-saddle for duration. Gear should be large, you should just get on top of it at the end of the effort.
Goal is to maximize force on the pedals. Requires efficient technique and maximal muscle recruitment.
Basic Zone 2 ride, but dictated by HR rather than power. This will allow for proper intensity regardless of fatigue levels.
Just an easy spin and equipment check before the big day tomorrow.
60-90 mins is enough and keep the effort low Zone 1 to Zone 2.