Saturday, December 4th
1:00PM GMT
Endure IQ Training Squad Session
Group Workout
event-snapshot
EVENT DESCRIPTION
SESSION FOCUS
The focus of this, indoor, endurance+ ride, is to complete an extended duration of steady-state focussed blocks of riding in Z2 plus short sprint intervals targeted at stimulating glycogen breakdown, activation of aerobic pathways, and fat metabolism in the subsequent Zone 2 reps. This approach can provide two 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 where appropriate. For the POWER sets let ERG control your power in this targeted zone.

From a physiological perspective, these sessions help build power and strength but also promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization while providing a strong O2 competent as well.

WARM-UP:
Progressive for 10 min
2 x 5min at 70%
1min at 50%
2 x 3min at 80%
1min at 50%
MAIN SET 1:
18 x 12sec reps at L6 (78sec recovery)
Start at a LOW cadence <50rpm and build through the rep to 90+ rpm at the end
MAIN SET 2:
5 x Reps at L2 (5 min recovery)
COOLDOWN:
5 min