This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Functional Threshold Test: - 20 min warm up at 65% of max HR - 1 min @100 rpms - 1 min @AR - 1 min @100 rpms - 1 min @AR - 1 min @100 rpms - 5 min @AR - 5 min all out, start at a high pace and hold it for 5 min, don't go so hard that you die at the end but can hold the pace through the entire 5 min - 10 min @65% of max HR - 20 min @TT pace (FT test) - 10 min @65% of max HR - 10 min @AR

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Warmup at zone 2 heart rate/power for about 20 min then tackle 2x15 min of sweetspot intensity, with about 15 min of zone 2 in between each effort. Ride for an hour at lower end zone 2 after the two efforts

Go out for the local group ride. Take pulls and actively work, make this a hard productive workout

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Solid Z2 warmup of about 20 min, 2x15 min at low zone 4, 8 min z1 between. Fill in rest of time with Z2 riding.