Purpose is to get some time in the saddle prior to tomorrow's test. This workout is mostly easy riding with 4X1:30 pick ups around FTP, or ~8 RPE
This workout is a field test to establish your threshold heart rate, which is your Zone 4 heart rate intensity.
After a warm up and five openers, you will perform an all-out 30-min test. You should go as hard as you can during the 30-minute effort. Your average heart rate over the last 20 min is your threshold HR (which can be updated in your threshold setting). All other workouts key off of this metric.
The main portion of each of the intervals is done at approximate 70.3 pace (Z3) or mid to upper 80% of your threshold HR. Focus on learning what that effort feels like.
At the end of each interval, you will execute a minute of low cadence pedaling at an upper Z3/lower Z4 effort to build strength.
This workout includes intervals to develop strength and pedal form, along with intervals that begin at 70.3 target pace and build to sweetspot (upper Z3).