Steady ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 30' as 10 sets of
1' Hard (HR Z4, Power 95%-105% FTP) on 2' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP

1hr easy spin at AR. Pref early in the morning

Steady outdoor ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 25' as 5 sets of
2' Hard (HR Z4, Power 95%-105% FTP) on 3' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP

10 min warm up. the "ons" are all out in TT position and the "offs" are in your harderst gear, standing, SLOW cadence!!!! Working on posture and full leg turnover. Youll be going up and down, hard and controlled. 30 on, 30 0ff, 30 on, 30 off 45 on, 45 off, 45 on, 45 off 60 on, 60 off, 60 on, 60 off 75 on, 75 off, 75 on, 75 off 90 on, 90 off, 90 on 90 off Then just go back down the ladder. Cool down steady.

Warm up 10min and build to steady, then 10 x 15's fast/45 easy. Then 3 x 18min as 6min Steady, Mod/hard, Threshold. 2 min easy btw. Then cool down

Steady outdoor ride for aerobic development.
Warm up: 5 mins easy
---
Build: 15 mins steady Z2, Power 70% FTP
---
Main: 25' as 5 sets of
2' Hard (HR Z4, Power 95%-105% FTP) on 3' steady (as PreMain)
---
Remainder:
Steady, HR Z2, Power 70% FTP

1hr easy spin at AR. Pref early in the morning