Moderate effort with comfortable breathing at 90-95 rpm. Occasional more labored breathing on hills without redlining (going anaerobic).

Improves fat-burning efficiency and therefore increases the ability to ride for long distances without tapping into limited fuel stores (glycogen). Also improves cardiovascular endurance significantly as more volume is put in.

If using heart rate this is mostly a Z2 ride.

A focused effort that emphasizes building strength without going anaerobic. Performed at 80-85 rpms in a harder gear than your endurance rides, tempo work improves muscular endurance, glycogen storage,
and cardiovascular endurance.

Each tempo ride in this program should be preceded by a 5 mile warm up and 5 mile cool down at an easy to moderate effort level (90-95 rpm). For example, if the schedule dictates a 20 mile tempo workout, only 15 of those miles are to be ridden at tempo effort, as 5 miles are for warming up and 5 for cooling down. If using heart rate zones, aim for a Z3 average for your tempo mileage portion.

Moderate effort with comfortable breathing at 90-95 rpm. Occasional more labored breathing on hills without redlining (going anaerobic). This is Z2 for the most part if using heart rate.

In the small ring at a very light resistance, perform 5x1:00 effort. For each effort, gradually increase cadence to maximum by the 0:40 mark. Max cadence is that which you can sustain without your hips rocking (“bouncing”). If your hips begin to bounce, lower cadence until they are no longer bouncing. This is your max cadence. Hold that max cadence for the last 0:20 of the repeat, relaxing your toes and upper body. Recover with 3:00 of easy spinning in the small ring after each interval.

Warm Up: 5 miles light spinning

Set: 6x1:00 seated sprints at 100+ rpm in the big ring. Effort: Maximal, HR Z5a-c

Recovery: 3:00 easy spin between efforts in the small ring, comfortable cadence

Cool Down: Remaining mileage at Endurance intensity (Z2)

Five mile warm up and cool down, 15 miles of tempo. A focused effort that emphasizes building strength without going anaerobic. Performed at 80-85 rpms in a harder gear than your endurance rides to build strength. If using heart rate zones, aim for a Z3 average for your tempo mileage portion.

Moderate effort with comfortable breathing at 90-95 rpm. Occasional more labored breathing on hills without redlining (going anaerobic). This is Z2 for the most part if using heart rate.