Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed.
Make sure you ride for a few minutes before beginning this test. Follow this link for your test protocol.
For Heart Rate use Threshold, Friel for Cycling (6)
For Power use Threshold Coggan (7)
Training zone practice today. Keep the cadence around 85-100rpm.
3min @ Zone 2, Rest Between Intervals (RBI) 1min.
3min @Zone 3. RBI: 1min
3min @Zone 4. RBI: 1min.
2min @Zone 5a. RBI: 1min.
2min @Zone 5b. RBI: 1min.
1min @Zone 5c.
Just ride today. Make sure that ~50% of the ride is dirt. Be sure you're eating and drinking consistently all day.
Program your computer with your Functional Threshold Power. Today, your Intensity Factor (IF) should stay between 0.65- 0.68 today.
Treat yourself to a massage today.
Just ride today. Keep output in the Z2 range.