SESSION FOCUS
The focus of this, indoor, endurance+ ride, is to complete an extended duration steady-state focussed blocks of riding in Z2 after a shorter strength stimulus set ~ L3a. This approach can provide beneficial stimuli for endurance, fat burning and durability.

These workouts should be done in ERG mode but let HR be your guide for Zone 2 intervals, keeping bellow your zone 2 HR limit. For strength sets let ERG control your power in this targeted zone, these may take your HR in to Z3. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarizatio n while providing a strong muscular endurance/ durability component as well.

WARM-UP:
Progressive for 15 min
STRENGTH STIMULUS SET:
3-5min reps L3a (1-2 min recovery)
5min easy
MAIN SET:4x increasing duration progressive L2 builds 62/66/70/74%
Recovery 25% interval at L1
COOLDOWN:
10 min