SESSION FOCUS
The focus of this, indoor, basic endurance ride, is to complete an extended duration steady-state bout at a low intensity but with focussed blocks of riding in Z2 including cadence work to help improve your cycling efficiency and build muscular endurance.

Although intervals are zoned and you can use ERG mode on Zwift we recommend you let HR be your guide, keeping it below where applicable your zone 2 HR limit. 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 capillarizatio n riding all at L1 and Z2.

WARM-UP:
Progressive for 15 min
MAIN SET 1:
5 min reps with 2 min recoveries
MAIN SET 2:
20min reps at L2 (5 min recovery)
Total work of the Main set: From 40 min to 2 hours 20min
COOLDOWN:
5 min