After thorough warm up, perform the number of 1 minute intervals detailed in the comments section. 2 minute easy spin recovery between intervals. HR should get to z4-5 in these intervals. Keep cadence up in the 88-95 range. Easy cooldown spin to complete the ride.

Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 4-5 zones. Keep the 2-zone effort steady and continuous.

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

After thorough warm up, perform the number of 1 minute intervals detailed in the comments section. 2 minute easy spin recovery between intervals. HR should get to z4-5 in these intervals. Keep cadence up in the 88-95 range. Easy cooldown spin to complete the ride.

Tempo intervals. On road or trainer. Do 5 x 6 minutes in your z3/tempo zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 4-5 zones. Keep the 2-zone effort steady and continuous.