easy warm up. do 30" right leg, 30" left leg, 30" both legs perfect. 30" hard high cadence (90% effort) full rest. repeat 8-10 times.
Ride in 1-2 zone.
find some short hills to ride. stay seated and find steady rhythm.
after a solid warm up of at least 20' including a few hard 1' efforts. Do: 2x20' 2' rest) all out make your second as stromng as the first interval! note course wind. date time. perceived excretion, etc...
do this on a course where you DO NOT have to stop. go to the EN data tool and fill in your info to get your training zones.
Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
Steady ride in zone 2. keep RPM's high and focus on a smooth efficient pedal stroke especially towards the end of the ride.
DO: 30' in zone 3 in middle of the ride. steady and strong!
Level 2, steady pace. in control, relaxed upper body smooth lower body. last 30' of ride in zone 3. steady.
8-10 stompsOn flat road or trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as HARD AS POSSIBLE for 30" (seconds) these are short ALL OUT efforts!
5' rest between efforts. full recovery