WU 30 min:-
5 x 1 minute fast pedalling - 120 RPM
1 minute easy between each
1 x 3 minute all out effort
15 minute easy spinning
20 minute FTP test
Start the test at a strong, sustainable pace, Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
15 minutes in Z2
45 minutes in Z3
1 hour in Z2
3 x 10 minutes in Z4
4 minutes RBI
Rest of ride Z2
Spin the legs at 100 RPM for 45 minutes
When your off the bike make sure you stretch thoroghly to dissipate toxins in the legs.
WU - 15 minutes
20 minutes at upper Z3/4
WD - 10 minutes
3 hour group ride with local club or equally strong riders.
Z2 endurance pace
Cadence 90 - 100 RPM
I want you to try and do this on the turbo.
Do at least 30min in upper Z3 / lower Z4.