Kurt Maw | GC Coaching (via TrainingPeaks) SATURDAY OR SUNDAY: E: Endurance/Tempo Ride WARM UP: -20 minutes gradually increasing your effort until you feel ready to go! ------ MAIN SET: -Ride for 1 hour @Endurance/Tempo zone. -Keep your cadence in a comfortable range and your effort steady. ------ COOL DOWN: -10 minutes gradually reducing from Endurance zone to Active Recovery zone bike