Warm up then ride mostly in zone 2.
Every 10 minutes, do a 6-8 second full on burst (175% FTP or more) - seated or standing depending on your current goals.
Cool down.

Ride for about an hour or so with sections of higher cadence in easy gears.

*The focus of this session is to turn your legs, keeping them supple, whilst adding time on the bike at an in easy endurance pace.  

Mostly aerobic (zones 1 and 2) to keep your legs fresh and spinning.

Avoid steeper hills. If you do hills, aim to keep your effort relatively steady, rather than really pushing it.

Spend a minute or two at higher cadences (100+) but still in low zones (so very easy gear) several times during the ride.

Concentrate on smooth fluid pedalling.
- Aim to spend most of your time in zone 2 to work on basic endurance (You are likely to go into higher zones especially on hills - but try to avoid 'wasting' your training time in zone 1).
- Relax the legs, relax the feet and think about your feet spinning easily in CIRCLES

Warm up then ride mostly in zone 2.

Every 10 minutes do either a Big Gear (Strength) interval or NP burst as follows;

*3 x Strength intervals - push a really hard gear approx 50-60 rpm for 1 minute.


*6 x NP Bursts - 6-8 second full on burst (175% FTP or more, ie Max Sprints) - seated or standing depending on your current goals.

*3 x Strength intervals - push a really hard gear approx 50-60 rpm for 1 minute.

Complete the rest of the ride in zone 2 and cool down.

NOTE: Do not overstrain - it is recommended to go up to about threshold power but not more for now.

Warm up then ride mostly in zone 2.
Every 10 minutes, do a 6-8 second full on burst (175% FTP or more) - seated or standing depending on your current goals.
Cool down.