5min @ 88% FTP
Duration: 1h 56m 40s
Stress points: 115
Z2: 1h 30m
Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrian: Mixed. During the TEMPO interval add 5 x 20 second BURSTS at FTP (Power Z4, HR Z4, RPE 4-5). Complete a burst every 5 minutes.