Aiming for a higher zone 4 effort on the bike targeting what would be around 75-80% of the expected race intensity over a rolling course.
Short threshold intervals with shortening recovery periods designed to cause onset of lactic acid to improve tolerance and recovery ability
Mini FTP style efforts targeting lifting that base effort. Just over FTP level due to shorter duration where it should be possible to hold that effort over the duration
Keep the intensity low today as last big ride for base fitness before race event and final taper week and keep away from the bigger climbs. Keep duration to 3 hours as a maximum
Ramped efforts to get the cadence spinning before into short maximal efforts to bring in intensity work on the second part of the session.
4x 4 minute threshold efforts with small recovery. Focus on maintaining a smooth cadence in target range for each effort in seated TT position.
4x super-max efforts that are all about getting the power up to required level as quickly as possible and then holding for the 2 minute duration at the target RPM.
High intensity intervals to activate the legs before race day