Really easy with a nice easy, smooth cadence. This is turn the legs over and will not give any real aerobic effect.
WU - 15mins Z1 MS - 3 x 1min 100rpm with 1min rest @ Z1 3mins Z1 5min max effort 10mins Z1 2 x 1min Z4 with 5min rest in between 5mins Z1 3 x 20sec sprints with 3mins rest in between 10mins Z1 20mins FTP TT CD - 15mins Z1
10-15 min warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
Ride prescribed time in Endurance zone
TARGET: Endurance (PW iLevels Z2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring
Looking to really push on your leg strength with these 20sec intervals. The cadence will be low but look to keep it smooth and push through each stroke.