WU: 10 mins zone 2
MS: 3 x 15 mins @ Sweet Spot (SST) with up to 5 mins easy between each effort. Feel free to do a continuous 45 mins. instead if you are feeling good.
CD: 10 mins.
WU: 10 mins, then 5 mins @ Zone 3 95-105 rpm. MS: 30 mins @ SST 88-93% FTP , 90-95 rpm. Then 5 mins. easy. Now do 8 x 1 min fast pedaling (105+ rpm), up to 90% FTP, 1 min easy between each effort. CD: 10 mins.
WU 10 minutes spinning 100-110 rpm. Get good and warmed.
Then get in 4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Watts at 85-90% of FTP.
Cool down 10 mins spinning a very easy gear.
Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.
WU: 10-15 minutes working into your ENDURANCE Zone Z2. Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
Main Set - Build endurance today! Once warmed up, ride in your ENDURANCE Zone Z2 over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the last 60-90 minutes of the ride (after warm-up), complete 3 CRUISE INTERVALS at SST watts (88-93% of FTP) for 12 minutes each, with 4-minute rests between intervals.
CD: 10-15 minutes of easy pedaling in Zone 1.
Join a Zwift group ride. NOT a race! Find a group that rides around 2.5 w/kg. Keep a cadence of 90-95 and enjoy!
SST (Sweet Spot) Week.
WU by spinning 10 minutes getting watts into zone 3 Tempo.
MS 50 minutes SST (Sweet Spot) 88-93% of FTP.
CD 5 minutes very easy spinning.