Weeks: 12
Duration: 4h 20m/week
Stress points: 288/week
Workouts: 57
Total duration: 51h 59m
Total stress points: 3450
Z1: 12h 33m
Z2: 7h 34m
Z3: 23h 43m
Z4: 5h 28m
Z5: 1h 54m
Z6: 48m
Select a week or scroll down to view all workouts.
Workouts: 4
Total duration: 3h 13m
Total stress points: 202
Average workout:
Duration 48m
Stress points 51
Z1: 53m
Z2: 22m
Z3: 1h 45m
Z4: 3m
Z5: 6m
Z6: 4m
Duration: 50m
Stress points: 54
Z1: 9m
Z2: 6m
Z3: 29m
Z4: 3m
Z5: 2m
Z6: 1m
Introductory workout to be done prior to starting a training plan. Later in the week you will be completing your initial FTP test. Today's session is a great way to gauge where your FTP is before the test session.
Duration: 53m
Stress points: 53
Z1: 11m
Z2: 5m
Z3: 36m
Z4: -
Z5: 1m
Z6: -
After warming up, the aim today is to complete 3 x 1 minute maximal efforts.
The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.
It doesn't matter if the terrain is uphill or downhill. Just like when riding outdoors, it's good to have some variety in these efforts.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 45m
Stress points: 49
Z1: 15m
Z2: 4m
Z3: 20m
Z4: -
Z5: 3m
Z6: 2m
The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
Upon saving your ride, you will be notified if your FTP improved.
Duration: 45m
Stress points: 46
Z1: 18m
Z2: 6m
Z3: 20m
Z4: -
Z5: -
Z6: 1m
Working in your Tempo zone, today we are varying the cadence and power.
Observe your Heart Rate during the 15 minute interval and look for changes in Heart Rate when your cadence change
Workouts: 5
Total duration: 4h 13m
Total stress points: 261
Average workout:
Duration 51m
Stress points 52
Z1: 49m
Z2: 52m
Z3: 2h 8m
Z4: 18m
Z5: 6m
Z6: 1m
Duration: 52m
Stress points: 56
Z1: 4m
Z2: 25m
Z3: 18m
Z4: -
Z5: 6m
Z6: -
After warming up complete 15 minutes of 'free-ride' to build a little fatigue in the legs. Aim to keep power within Zones 2 and 3 during this time.
We then complete
2 sets of (6 x 30sec efforts @ Z5 Power with 30sec recovery). With 10 minute recovery between the sets.
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 48m
Stress points: 51
Z1: 16m
Z2: 9m
Z3: 5m
Z4: 18m
Z5: -
Z6: -
Warm up followed by;
3 x 6 minute efforts @ 98%, 95% and 91% FTP respectively with 2min recovery.
Observe your Heart Rate response to each interval. Is it decreasing with the reduction of target power in each interval?
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: 45m
Stress points: 46
Z1: 18m
Z2: 6m
Z3: 20m
Z4: -
Z5: -
Z6: 1m
Working in your Tempo zone, today we are varying the cadence and power.
Observe your Heart Rate during the 15 minute interval and look for changes in Heart Rate when your cadence change
Workouts: 5
Total duration: 4h 31m
Total stress points: 283
Average workout:
Duration 54m
Stress points 57
Z1: 1h 5m
Z2: 37m
Z3: 2h 1m
Z4: 47m
Z5: 1m
Z6: 1m
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h
Stress points: 62
Z1: 18m
Z2: 6m
Z3: 30m
Z4: 5m
Z5: -
Z6: 1m
Working in your Tempo zone, today we are varying the cadence and power.
Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 50m
Stress points: 53
Z1: 17m
Z2: 11m
Z3: 5m
Z4: 18m
Z5: -
Z6: -
Warm up followed by:
3 x 6 minute efforts @ 98%, 95% and 91% FTP respectively with 2min recovery.
Observe your Heart Rate response to each interval. Is it decreasing with the reduction of target power in each interval?
Duration: 58m
Stress points: 58
Z1: 11m
Z2: 6m
Z3: 36m
Z4: 4m
Z5: 1m
Z6: -
After warming up, the aim today is to complete 4 x 1 minute maximal efforts.
The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.
Duration: 53m
Stress points: 57
Z1: 19m
Z2: 14m
Z3: -
Z4: 20m
Z5: -
Z6: -
12min intervals consisting of 3min @ 98% / 1min 62%.
With the recovery period requiring some pressure on the pedals, monitor your heart rate to see if you are able to bring it back to normal recovery levels over the course of the 12min.
Workouts: 5
Total duration: 4h 53m
Total stress points: 312
Average workout:
Duration 59m
Stress points 62
Z1: 57m
Z2: 27m
Z3: 2h 46m
Z4: 40m
Z5: 1m
Z6: 2m
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 10m
Stress points: 77
Z1: 16m
Z2: 3m
Z3: 45m
Z4: 5m
Z5: -
Z6: 1m
Working in your Tempo zone, today we are varying the cadence and power.
However, start each 15min effort with a 'slow starting speed sprint'. Out of the saddle for the sprint, then straight into tempo effort.
Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.
Finish the session with some endurance in 'free ride' mode.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 56m
Stress points: 65
Z1: 17m
Z2: 13m
Z3: -
Z4: 26m
Z5: -
Z6: -
16min intervals consisting of 3min @ 98% / 1min 62%.
With the recovery period requiring some pressure on the pedals, monitor your heart rate to see if you are able to bring it back to normal recovery levels over the course of the 16min.
Duration: 57m
Stress points: 57
Z1: 11m
Z2: 5m
Z3: 36m
Z4: 4m
Z5: 1m
Z6: -
After warming up, the aim today is to complete 4 x 1 minute maximal efforts.
The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.
Duration: 1h
Stress points: 60
Z1: 13m
Z2: 6m
Z3: 35m
Z4: 5m
Z5: -
Z6: 1m
After warming up the session is a 'free ride', but during the session complete 6 x 12sec max sprints starting from high speed (30km/h).
Begin sprint in a gear that allows you to reach ~100rpm after 12sec. No gear changes during sprint.
Grip bars tightly.
Workouts: 5
Total duration: 4h 52m
Total stress points: 313
Average workout:
Duration 58m
Stress points 63
Z1: 1h 17m
Z2: 38m
Z3: 2h 3m
Z4: 46m
Z5: 6m
Z6: 3m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h
Stress points: 73
Z1: 18m
Z2: 6m
Z3: 30m
Z4: 4m
Z5: -
Z6: 2m
Working in your Tempo zone, today we are varying the cadence and power.
However, start each 5min effort with a 'high speed sprint'. Out of the saddle for the sprint, then straight into the tempo effort.
Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 58m
Stress points: 58
Z1: 20m
Z2: 9m
Z3: 13m
Z4: 17m
Z5: -
Z6: -
Strength endurance work, building up over 6min. Starting with a cadence of 60 for 2min, this is increased by 5rpm every 2min.
After some endurance building 'free riding', you will complete a 5min sub-threshold effort with cadence self selected.
Duration: 1h 10m
Stress points: 79
Z1: 16m
Z2: 14m
Z3: 15m
Z4: 21m
Z5: 3m
Z6: 1m
Building some fatigue in the legs by first completing 30min of 'free ride', then performing 3 x 10min efforts
6min @ 95%
1min @ 109%
3min @ 63%
Duration: 59m
Stress points: 55
Z1: 23m
Z2: 9m
Z3: 20m
Z4: 4m
Z5: 3m
Z6: -
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 10 min Strength endurance intervals. Target cadence drops from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
Workouts: 5
Total duration: 4h 50m
Total stress points: 292
Average workout:
Duration 58m
Stress points 58
Z1: 1h 22m
Z2: 21m
Z3: 2h 29m
Z4: 34m
Z5: 4m
Z6: 1m
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 1m
Stress points: 62
Z1: 20m
Z2: 6m
Z3: 31m
Z4: 5m
Z5: -
Z6: -
Strength endurance work, building up over 6min. Starting with a cadence of 60 for 2min, this is increased by 5rpm every 2min.
After some endurance building 'free riding' you will complete a 5min sub-threshold effort with cadence self selected.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 55m
Stress points: 56
Z1: 11m
Z2: 3m
Z3: 35m
Z4: 5m
Z5: -
Z6: 1m
After warming up the session is a 'free ride', but during the session complete 6 x 12sec max sprints starting from low speed (10km/h).
Begin sprint in a big gear that allows you to reach ~100rpm after 12sec. No gear changes during sprint.
Grip bars tightly.
Duration: 1h
Stress points: 59
Z1: 29m
Z2: 6m
Z3: 3m
Z4: 20m
Z5: 1m
Z6: -
Targeting your aerobic efficiency with 5 x 5min sub-threshold efforts with 3min recovery.
We are also introducing an added stress by challenging your neuromuscular system by increasing the target cadence.
Duration: 1h 4m
Stress points: 62
Z1: 21m
Z2: 6m
Z3: 30m
Z4: 4m
Z5: 3m
Z6: -
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 15 min Strength endurance intervals. Target cadence varies from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
Workouts: 5
Total duration: 4h 34m
Total stress points: 308
Average workout:
Duration 55m
Stress points 62
Z1: 1h
Z2: 1h 5m
Z3: 1h 26m
Z4: 29m
Z5: 26m
Z6: 8m
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 54m 30s
Stress points: 66
Z1: 8m
Z2: 39m
Z3: -
Z4: -
Z5: -
Z6: 8m
After warming up, the focus is on completing quality 'Extensive Anaerobic' intervals.
3 x 2.5min extensive anaerobic intervals will be hard but achievable for you.
However, just like on a long climb, these will be performed from an already tempo-like effort.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 52m
Stress points: 51
Z1: 20m
Z2: 12m
Z3: -
Z4: 20m
Z5: -
Z6: -
Today's session focuses on simulating the demands of extended climbing.
Riding at the lower end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.
When performing the 4 x 5min intervals, position yourself on the bike as you would climbing seated.
Duration: 57m
Stress points: 57
Z1: 11m
Z2: 5m
Z3: 36m
Z4: 4m
Z5: 1m
Z6: -
After warming up, the aim today is to complete 4 x 1 minute maximal efforts.
The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.
Duration: 1h
Stress points: 81
Z1: 22m
Z2: 8m
Z3: -
Z4: 5m
Z5: 25m
Z6: -
Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.
5 intervals at Lower Zone 5. However, each interval is extended by 30sec.
The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).
Workouts: 5
Total duration: 4h 34m
Total stress points: 322
Average workout:
Duration 55m
Stress points 64
Z1: 1h 6m
Z2: 26m
Z3: 2h 2m
Z4: 38m
Z5: 20m
Z6: 2m
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 59m
Stress points: 82
Z1: 18m
Z2: 9m
Z3: -
Z4: 32m
Z5: -
Z6: -
Today's session focuses on simulating the demands of extended climbing.
Riding at the higher end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.
When performing the 4 x 8min intervals, position yourself on the bike as you would climbing seated.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 55m
Stress points: 65
Z1: 16m
Z2: 9m
Z3: 22m
Z4: 6m
Z5: -
Z6: 2m
;Opening with a 10 minute Tempo effort, you will then complete 2 x 10min Intervals that progress through Zones 3, 4 and 6.
Focusing on a higher cadence today with the target rpm increasing across the 3 intervals.
Duration: 1h
Stress points: 69
Z1: 33m
Z2: 7m
Z3: -
Z4: -
Z5: 20m
Z6: -
Simulating the demands of climbing at a Vo2 Max intensity, today you will complete 3 x 3min intervals, followed by 3 x 2min intervals.
However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals seated and the 2min intervals standing if possible.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Workouts: 5
Total duration: 4h 42m
Total stress points: 340
Average workout:
Duration 56m
Stress points 68
Z1: 1h 28m
Z2: 47m
Z3: 1h 20m
Z4: 32m
Z5: 29m
Z6: 7m
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 56m
Stress points: 52
Z1: 22m
Z2: 22m
Z3: -
Z4: 12m
Z5: -
Z6: -
Riding at a near threshold power, the challenge today is to reach the target power with the highest cadence possible.
You will then increase the length of the interval in the next step where you should aim to maintain the same cadence as the previous interval.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 52m 50s
Stress points: 83
Z1: 28m
Z2: 9m
Z3: 10m
Z4: -
Z5: -
Z6: 6m
The aim today is to produce repeatable, high power intervals.
With 2 sets of the 35 second Anaerobic Intensive intervals, note any differences in your heart rate response from the first to the second set.
Between the Anaerobic Intensive sets, we complete a 10 minute tempo effort to build some fatigue.
Duration: 1h 1m 30s
Stress points: 81
Z1: 24m
Z2: 9m
Z3: -
Z4: -
Z5: 29m
Z6: -
Working at the lower end of your Zone 5 Vo2 Max power, this session requires you to complete the longest interval first, then reduce the following interval by 30sec each time.
Starting with a 6min Zone 5 interval, you will finish with a 3.5min interval.
Duration: 1h 2m
Stress points: 71
Z1: 15m
Z2: 6m
Z3: 20m
Z4: 20m
Z5: -
Z6: 1m
After warming up you will complete 2 x 20min efforts that vary in cadence and power.
5min higher power / lower cadence
5min lower power / higher cadence
Take note of your heart rate at the beginning and end of each 30min interval.
Workouts: 5
Total duration: 4h 37m
Total stress points: 350
Average workout:
Duration 55m
Stress points 70
Z1: 1h 14m
Z2: 57m
Z3: 1h 29m
Z4: 41m
Z5: 3m
Z6: 13m
Duration: 54m
Stress points: 90
Z1: 26m
Z2: 22m
Z3: -
Z4: -
Z5: -
Z6: 6m
The aim today is to produce repeatable, high power intervals.
With 2 sets of the 45 second Anaerobic Intensive intervals, note any differences in your heart rate response from the first to the second set.
Between the Anaerobic Intensive sets, we complete a 10 minute tempo effort to build some fatigue.
Duration: 59m
Stress points: 64
Z1: 17m
Z2: 9m
Z3: 18m
Z4: 12m
Z5: 3m
Z6: -
3 climbs of 11 minutes in duration today, but each one is climbed using a different cadence.
Just like a climb outdoors, the required power will increase throughout the 11min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 53m
Stress points: 74
Z1: 21m
Z2: 9m
Z3: -
Z4: 17m
Z5: -
Z6: 6m
High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.
The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.
Duration: 1h 0m 30s
Stress points: 69
Z1: 11m
Z2: 16m
Z3: 21m
Z4: 12m
Z5: -
Z6: 1m
Simulating long climbs that require an increase in power as the effort goes on.
But each tempo interval finishes with an above threshold effort.
The target cadence throughout the tempo portion decreases. Position yourself on the bike as if climbing, sitting on the back of the seat.
Workouts: 5
Total duration: 4h 19m
Total stress points: 269
Average workout:
Duration 52m
Stress points 54
Z1: 46m
Z2: 28m
Z3: 2h 50m
Z4: -
Z5: 12m
Z6: 2m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 56m
Stress points: 59
Z1: 20m
Z2: 12m
Z3: 15m
Z4: -
Z5: 9m
Z6: -
After a good warm up and 15 minutes of Endurance Free Riding, complete the following.
3 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 45m
Stress points: 49
Z1: 15m
Z2: 4m
Z3: 20m
Z4: -
Z5: 3m
Z6: 2m
Let's see how much you have improved over the last 10 weeks!
The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
Upon saving your ride, you will be notified if your FTP improved.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Workouts: 3
Total duration: 2h 42m
Total stress points: 198
Average workout:
Duration 54m
Stress points 66
Z1: 37m
Z2: 34m
Z3: 1h 25m
Z4: -
Z5: -
Z6: 6m
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
A steady endurance ride today.
Ride as you feel aiming to keep power within Z2-3.
Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 54m
Stress points: 90
Z1: 26m
Z2: 22m
Z3: -
Z4: -
Z5: -
Z6: 6m
The aim today is to produce repeatable, high power intervals.
With 2 sets of the 45 second Anaerobic Intensive intervals, note any differences in your heart rate response from the first to the second set.
Between the Anaerobic Intensive sets, we complete a 10 minute tempo effort to build some fatigue.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Rest Day
Duration: 1h 3m
Stress points: 60
Z1: 11m
Z2: 12m
Z3: 40m
Z4: -
Z5: -
Z6: -
General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.
Aim to reach the same peak power for each sprint.
Full recovery between sprints of at least 7min.
Duration: -
Stress points: 0
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Today is the day all of your hard work in training will pay off.
Remember to hydrate well throughout the ride and eat regularly.
Good luck!