Threshold intervals to build FTP.
The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.
Big gear interval to develop muscular strength endurance.
The big gear interval is best performed on a route with no stops and on a relatively flat terrain or indoor trainer. Stop or increase the cadence, if you have any knee or other unusual pain.
Switch up your body position regularly during the big gear so that you ride holding in the drops, on the brake hoods, and on the top of the bars.
After big gear spin at a high cadence and include some max cadence spin-ups at a moderate intensity. Focus on staying very relaxed and avoid bouncing in the saddle.
Road / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!
Alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated.
Your target power is listed. Aim to average within 10 watts (above or below) the power listed.
Tempo intervals with a focus on high cadence. When doing the 2 minutes at a higher cadence focus on staying very relaxed, hold in the drops or on the brakes in a somewhat aero position. See if you can ride comfortably over 110 rpms.
Long tempo ride at your preferred cadence. This ride will become gradually more fatiguing over time. If you ride on a hillier route you may be over the zone on hills and below on downhills. Aim to average in the tempo range.
Fueling for a long tempo ride is important. You'll be burning both fat and some carbs. A pre ride meal with both is a good idea as well as some back-up nutrition in your pocket.
Endurance ride mostly in Zone 1-2.