Ride as hard as you can for 20 minutes, recording average heart rate and/or power
Cool down for 20 minutes
Warm up Z1-3 then 30 mins at 90% FTP with last 3 mins Z5, Recover at Z2 for 5 mins then repeat. 10-15 mins cool down.
Warm up in Z1 for 10 mins Then 45 mins (56-75% of FTP) with 3 x 1 minutes hard (over 130% of FTP), with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints (all out!) with 3 minutes between. Finish with just easy and cruising riding for 20 mins
Warm up progressively from Z1 to 3 for 20-30 mins then 5 mins at FTP. Main set is 30 mins at Z3 upper figures. Focus on maintaining steady power regardless of terrain. 30 min Z2-3 not focusing on power/hr. 30 Min at Z3 upper figures. Same as first set. 20-30 min easy spin, high cadence.
Warm up progressing Z1-3
Then 1 x 5 mins at Z4 (bottom zone number) with 2.5 mins recovery at top of Z2.
Then 2 x 10 mins at Z4 with 2.5 to 5 mins recovery at Z2
Cool down for 10 mins