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 Vo2+
intervals targeted to stress VO2 max, 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 Zone
5/6 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
5min at 70%
1min at 50%
3min at 80%
1min at 50%
MAIN SET 1:
20sec reps at L5 (40sec recovery)
Go for your optimal cadence here!
MAIN SET 2:
Reps at L2 (5 min recovery)
COOLDOWN:
5 min