60min min steady in Z2, ideally on flat surface.
Record the distance and avrg. HR for 1hr run as a benchmark.
60-70min fasted. Add 5Watt each 10min, starting from very easy pedalling for 10min.
Warm-up: 15min in Z2 with 2 very short sprints
Main set: 20 squat jumps, 5min easy jog, 10 single-leg squats (one leg in on the bench) on each leg, 5min easy jog - repeat 3x
Cool-down: 10min easy jog. Stretch well after - quads and gluteus focus!
Dynamic warm-up - please do all drills as prescribed, in highest quality and without rushing though them. The slower - the better!
1-2 repeats of the attached workout.
Steady run in Z2 - no slowing down!
20min from 90 to 120W
3×1min high cadence at 100 RPM , P 1min normal cadence, easy
5min normal pace
5min max, all out
20min all out effort (FTP test)