SESSION FOCUS
The focus of this session is to complete an extended duration steady-state bout at a low intensity, with low physiological stress. Let HR be your guide, keeping it within the L1-L2 training zone range. This is a great session for freeing your mind and enjoying some quality training. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization.

However, as well as build endurance, this session also focuses on some technical skills to improve your ability to feel comfortable at a variety of cadences. This is an important skill for bike riding, especially over undulating courses.

WARM-UP:
Progressive for 10 min
MAIN SET:
6 min 00 sec reps and just above L2 (L3a), 60 sec recovery
COOLDOWN:
5 min