250 warmup, free style
2 x 50 sprint
2 x 50 easy
2-3 minute rest
2 x 500 fast, steady pace
1 minute between intervals
Easy zone 1 run today. This should be slow enough to irritate you for the full 20 minutes.
Today's workout is a bit of a bear. But it is necessary, so bear with it.
Over 15-20 minutes, begin with an easy spin and progressively get harder. You'll want to work at intensity for a few minutes to warm the legs up. Then, perform 3 x 10 second sprints. Spin easily for another 5 minutes. At 25 minutes, begin your 20 minute test. Your goal today is to practice pacing. Familiarize yourself with this area - this is threshold and we'll be here often over the next 12 weeks. Try to pace the 20 minutes evenly at the top of your ability. If you're new to cycling, don't worry about what happens today, this is intended to be hard and you'll get better at it. Just give everything you have over that twenty minutes.
95% of the average power for the 20 minutes is your threshold power, and your average heart rate over the 20 minutes is your heart rate threshold.
Make sure you do an easy 5 minute cooldown.
Steady pace, zone 2/3 effort
Build up to zone 2 over the first ten minutes, then remain there. Finish off the last three minutes in zone 3.
3 x 500 meters steady, zone 2
Steady ride, moderate effort
Build up to zone 2 effort and maintain it for the ride.
Do this immediately after your bike - practice your transition. Get used to the way your legs feel coming off the bike.