This session focuses on longer efforts with a change in cadence and intensity to promote the ability to be able to change your pace during an event.

MAIN SET:
4 x 10 min on 3 min recovery

2 min SE Tempo Z3 (60 rpm)
3 min Spin Aerobic Z3 (110 rpm)
2 min SE Tempo Z3 (60 rpm)
3 min Spin Aerobic Z3 (110 rpm)

If you cant do 110 rpm just aim
for cadence that is high but still
allows you to remain steady on
the bike.

Focus on a smooth transition between the low and higher cadence components. The effort should always be in control and below threshold.