If you have zones set use them but for the most part this is prep week for next weeks zone development
** This can be done solo, small group or group ride.
10-15 min warm up, progressing
TARGET: RPE 3
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)
3 x 90 sec opener intervals
TARGET: RPE 8
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2:
MS2: 25 minute time trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady effort for the entire period. Don’t start too hard!
Cool down 15 minutes
TARGET: RPE 4 Zone 1/2
CADENCE: small chain ring