4 rounds of
3x1 min fast pedals - hard
2 mins endurance then
5 min HIgh Tempo
2 min rest
Repeat 3 - 4 times
Warm up 5 - 10 mins building to zone 2 then ride 30 mins staying in upper zone 2 as much as possible.
20 min Easy
15 minutes Endurance
10 minutes Tempo
5 min High Hard
5-10 minutes easy spinning to cool down.
Use your lap button on each interval and just try to build the power a bit with each lap.
Warm up 12 mins building to zone 2 by increasing power slightly every 3 mins.
MS 4 x 10 minute blocks as follows:
Target Tempo Z3
Cadence - 85 - 95
1 minute HARD (this should be 10 - 20% above your FTP so this is not an all out sprint. If you cannot hold tempo after this 1 min interval - you started too hard).
followed by 9 minutes at a solid Tempo Effort.
After each one of these ride 1 min easy as you like in zone 1, then move back up to zone 2 for the remainder of the 5 min rest period.
Lap each of the 10 min intervals and try to make them progressive - so your last interval is stronger than your first.
You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.
WU: 15 minutes getting the legs ready.
1st 50 mins – ride easy - low zone 2 activley trying to holding back and checking yourself on every hill.
2nd 50 mins – ride steady, not pushing but not actively riding slow.
3rd 50 mins – ride tempo so a solid steady pace having to focus to maintaint hte work.
FInal 10 mins - crush it, just go hard with whatever is left in the thank
Don't stress too much about your specific power or heart rate numbers. Focus instead on the spirit of the workout. First hour should feel easy like you're holding back. Next hour should feel like your happy place, riding along not going slow, not pushing hard. 3rd block shoudl feel like you're having to focus to do the work and the final 10 mins should be hard.
The greatest gains come at the end of a ride like this, especially if you finish strong.
CD: make sure to pedal easy for 15minutes before you get home.
Focus: High power intervals. It is important to mix in these higher power intervals into your Ironman build to make sure your engine is firing an all cylinders.
WU: 15 min EZ spin
6 min build intensity every 2 mins effor
2 min EZ spin
9 min build by 3 min
3 min EZ spin
12 min build by 4 min
5 to 8 min EZ spin then:
20 min build by 5 min to best effort! Tough!
CD: EZ spin for 10+ min.
WU: 10-15 minutes working from Active Recovery training zone into Endurance Zone 2 ---------- MS1: Set a pace at Zone 2 Endurance and hold this pace for the next hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes, targeting max wattage and making sure cadence stays high. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery.