15 mins warm up building to level 3 and then finish with 3 mins hard effort really ramping to all out in the final minute.
2 mins easy then
2x15 mins - Tempo Builds with 5 min Rest.
5 mins low Zone 3
5 min Mid Zone 3
5 mins HIgh Zone 3
Ride 5 mins of Low Zone 2 in between these. And then finish with another 15 mins of steady zone 2 riding.
Cool Down 5 - 10 mins zone 1
10 min warm up
MS1: 30 sec 100+ rpms (Z2) with 1 min normal cadence in between. All Zone 2 on this.
MS2: 5 min ramp to high Z2 (75% of FTP) then 5 min steady state at top of zone 2. Goal is 85-95 rpms on this.
MS3: 3 mins low zone 2 90-95 rpms, 1 min high zone 2 100-105 rpms. Repeated 5 times.
Cool down 10 mins
Warm up 10 mins zone 2 85-95 rpms
MS1: 2x8 min changing rpms every 2 mins
2 min 60 rpms
2 min 95 rpm
2 min 60 rpm
2 min 95 rpm
All in zone 3 -
MS2: 2x9 min climbs changing rpms every 3 mins
3 min 80 rpms
3 min 75 rpm
3 min 80 rpm
Make these progressive - start in zone 3 and add build highert if you can as you go.
45 minute easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.
During your ride today do
1x45 mins steady state progressive effort building in 15 min increments - start in low zone 3 and build from there.
Also in the final 30 mins of your ride. three short (2-3 mins) hills and attack them hard (goal is CP5 Power).
Rest of your ride is zone 2.
Try for a steady ride today all zone 2. Keep cadence high, at 85 - 95 rpm. Power should not exceed 80% of FTP. It's OK if power hits tempo on the occasional hill, but keep the ride focused on building endurance. Cool down with easy pedaling.
Warm Up: 3 mins easy then 3x1 min at 100+ rpms with 1 min rests.
MS1: 12 mins basic endurance - keep rpms between 85-95 on this.
MS2: 30 sec easy spinning :15 sec quick accelleration to 110 rpms and FTP - repeated 7 times so 30 sec easy, 15 sec accellerate 30 easy, 15 sec accellerate.
You'll repeat the 12 mins endurance/ and 30/15 set one more time.