WARMUP: 5m jog or bike 2X 10 bridges 10 pushups 10 situps 30s front plank - WORK: 1X5 Deadlifts 1X5 Back Squats 1X5 Weighted Hip Thrusts 1X5 Dumbbell Lunges - COOLDOWN: 10m stationary bike FLEXIBILITY/MOBILITY: Work contract relax during each stretch. Stretch to muscle tension, flex target muscle for 5 seconds, relax into a longer stretch, repeat for a minute, and then spend the second minute breathing deeply into the stretch. 2m standing forward fold. 2m squat 2m low lunge 2m lizard right 2m lizard left

12m progressive warmup
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5m L3
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5m L1/2
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5m ALL OUT. Go as hard as you can for 5 minutes.
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5m L1/2
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20m ALL OUT. Start the effort conservatively at about an 8/10 RPE - 20 minutes is a LONG time.
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You'll want the terrain to be unbroken flat or slightly uphill - you don't want to get caught at a stop light or intersection in the middle of your effort.
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15m easy spin to cool down.

90m z2/z3. Limit z3 to small chunks of time.
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Include 20 minutes accumulated of climbing standing throughout the ride
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Finish with 5X(10s standing sprint, 50 s easy spin)

EASY spin. L1, maybe some L2.

WARMUP: 5m jog or bike 2X 10 bridges 10 pushups 10 situps 30s front plank - WORK: 2X5 Deadlifts 2X5 Back Squats 2X5 Weighted Hip Thrusts 2X5 Dumbbell Lunges - COOLDOWN: 10m stationary bike FLEXIBILITY/MOBILITY: Work contract relax during each stretch. Stretch to muscle tension, flex target muscle for 5 seconds, relax into a longer stretch, repeat for a minute, and then spend the second minute breathing deeply into the stretch. 2m standing forward fold. 2m squat 2m low lunge 2m lizard right 2m lizard left

15m progressive warmup
5m high cadence L3
5m L1
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3 sets of:
5x30sec ON (All out), 30 sec ez)
( 5m recovery between sets)
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Ride to finish prescribed time
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Finish with 5X(10s standing sprint, 50 s easy spin)

15m progressive warmup
5m high cadence L3
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On the flats:
5m cadence 100 L3
5m cadence 110 L3
5m natural cadence
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5min recovery
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Gear down to nearly zero resistance
5X(60s spinup, 60s easy)
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Spinup: Go from a cadence of 0 to as fast as you can spin without your butt bouncing out of the saddle, in about 60 seconds.
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2X(Right leg only 60s spinup, 60 s easy two legs)
2x(Left leg only 60s spinup, 60 s easy two legs)
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Ride to finish prescribed time z2
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Cool down