Steady "All Day" Pace. Aim for mostly zones 2 & 3

Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4

For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html

Criss-Cross
Criss-Cross Efforts are meant to help simulate the extended surges encountered when climbing on the mountain bike. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
These efforts are done at "Tempo" for the duration, while the "cross" is done at Zone 5 then returned to Tempo. For the cross effort, drop 2 cogs on your cassette and decrease your cadence to 60rpm, to simulate a steep pitch in the terrain.
For More Information:
http://singletrack.competitor.com/2010/01/race/training/get-fit-for-going-long_5341

Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4

For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html

Steady "All Day" Pace. Aim for mostly Zone 2

2 sets of 4 x 1 min on 1 min off; FULL GAS!! 5 min inb/w set - Zone 6/FG Intervals! As hard as you can.

Very easy ride, Zone 1/ Low Zone 2