Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting the main set.

Main Set:
30' @ Max Intensity
--> The test is ideally done on flat roads with minimal/no traffic, or the trainer to ensure you can stay on the gas for the entire test and avoid stopping/coasting. The first 5 minutes should be conservative. After that you can start gradually ramping up your effort. By minute 10 you should be at your maximal sustainable pace. Continue hammering for the remainder of the 30 minutes test and try to finish with nothing left in the tank!
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To determine your threshold heart rate (THR), simply take the average heart rate from the final 20-minutes of the test.

Cool-down:
10-15 minutes easy spinning

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time.
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Keep today simple. Ride for the goal duration (60-90 minutes) and have some fun. If you want to ride another bike, such as your gravel or MTB this would be a great day to do it. Don't be afraid to include a few hard efforts if you're legs are feeling good, just make sure it doesn't turn into another interval day!

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting the main set.

Main Set:
2' @ 90% THR w/1' recovery
3' @ 85% THR w/1' recovery
4' @ 80% THR w/1' recovery
4' @ 80% THR w/1' recovery
3' @ 85% THR w/1' recovery
2' @ 90% THR w/1' recovery
--> The first time going through this workout I've tuned down the heart rate numbers to be relatively easy. Expect this workout to get a little harder on the next round!



Cool-down:
10-15 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.

Ride for 45-60 minutes at in Zone 1 HR (very easy pace).

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting to hammer.

Main Set:
There are a few great options for today's ride:
1. Join a local group ride and hammer!
2. Hit up some single-track and let it rip for 45 minutes!
3. Map out a 12-15 mile course on road or gravel and try to ride it as quickly as possible.

Cool-down:
10-15 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.
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No real rules today. Simply go hard for 45-60 minutes and have fun doing it! Try to keep today's ride to 90 minutes or less and start thinking about recovery ASAP after the ride. Tomorrow is a long ride and you'll want to be recovered!

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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The goal of this ride is to challenge your aerobic endurance. Be conservative with your pacing in the beginning, and make an effort to finish stronger than you started. For this to happen you'll need to be diligent about taking in adequate fuel and staying hydrated.

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting the main set.

Main Set:
10' @ 70% THR
10' @ 75% THR
10' @ 80% THR
10' @ 85% THR
--> At the end of each 10-minute segment unleash a 10-second sprint out of the saddle, then hit your lap button and keep your average heart rate as close as possible to the goal range. The goal range is the stated percentage of THR +/- 3 bpm.

Cool-down:
10-15 minutes easy spinning