SESSION FOCUS
The focus of this, indoor, endurance+ ride, is to complete an extended
duration steady-state focussed blocks of riding in Z2 plus short intervals
targeted ~ your maximum aerobic power. This approach can provide synergistic
stimuli that can be particularly effective for the time crunched athlete
unable to fit in separate rides.

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 MAP sets let ERG control
your power in this targeted zone, these are NOT sprints. From a physiological
perspective, these sessions help promote fat oxidation, and structural changes
at a muscular level, such as increased mitochondrial content and
capillarization while providing a strong O2 component as well.

WARM-UP:
Progressive for 20 min
MAIN SET:
20min reps at L2 (5 min recovery)
2 sets of 30sec on @ 120% + 30sec off at 60%
5min reps at L2 optional 55-65rpm muscular endurance
COOLDOWN:
10 min