On-bike strength training. Complete 3 sets consisting of 3 minutes @ 85-90% - 55-65 rpm, 3 minutes @75-80% 110-120 rpm repeat x 2.
Ideally complete the cadences intervals on a climb. Use decent as recovery.
Tempo intervals to maintain adaptations. Complete 4 x 4 minutes @ 90-95% of FTP with 2 minutes recovery.
Endurance ride on hilly route. Increase intensity to zone 4 when climbing. Remain seated on climb to improve glute strength.
High zone 2 endurance ride @ 75-77% of FTP on flat to rolling route.
Maximum Aerobic Power Ride. Complete 4 x 4 mins @ 105-110% of FTP with 3 mins recovery.
Easy recovery ride to get the most out of the hard workouts. Ride @ 60-70% of FTP for full duration.
Short Term Glycogenic Energy System. Complete 2 sets of 60 seconds @ 120%, 120 seconds rest x 4, with 6 minutes low aerobic work in between.