Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.
A problem I see as a coach many, many times is a rider can produce great watts. In a race the athlete gets caught up in the moment and for some reason (we all do it) we let our cadence get out of control. Riding 230 watts at 92 rpm is a whole lot different than 230 watts at 100 to 105 rpm. This workout addresses the issue. The work today will be riding at higher power and higher cadence than you are use to. After riding this workout once or twice per week for 3 to 6 weeks you will discover that your respiration rate is no longer taking you out of the game.
Warm up 10 mins at zone 2
Now do 4 x 10 minutes at Sweet Spot (SST). Do an easy 3 minutes between each effort.
Cool down 10 minutes.
Today's goal is to build up your aerobic capacity, which will be done by riding at at endurance/tempo pace.
Warm up 15 minutes
1.5 hours of riding with watts in Upper Endurance/Lower Tempo zone Keep cadence in the 90-95 rpm range.
Cool down 10 minutes of easy riding, then stretch.
1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.
This is 3 x 8 minutes at max effort you think you can hold for all 3 efforts. Don't pace yourself too conservatively. We need watts and more watts. Most riders will hit FTP + 8 to 12%. On the first one give yourself a target, but go with how you feel. 3 or 4 minutes into the effort if you think you have more, then turn up the throttle a bit. BUT, remember you need to hit the same watts on the next two efforts.
Warm up 15 mins, easy spin progressing to top of Zone 3 by the end of the warm up. Give yourself 3 minutes easy spinning before starting efforts.
Now do 3 x 12 minutes at SST.
Spin easy for 5 mins between efforts.
Finish the workout with 45 minutes riding Zone 2.
Cool down 5 mins.