Phase 4 goes back to sub max work BUT although this will generate lots more lower RPE effort just watch out! The surges are designed to 'criss cross' the zones. This just means jumping across zones so a 20 sec surge at zone 5 into a 'catch' at lower zone 3 is typical. This will create a short oxygen debt BUT by riding at the zone 3 level you are demanding that your system adapts to this as a new steady level (you drag zone 2 up from the bottom!) Enjoy and don't ever feel like you have to change the 110% - just stay in control
Stay in touch as always with the community
Have some sweaty fun with this phase
Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.