SESSION FOCUS
This indoor, endurance+ ride aims 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 below your zone 2 HR limit. For MAP sets allow ERG to 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 n while providing a robust O2 component as well.

WARM-UP:
Progressive for 15 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:
5 min