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.

Specifically the FEEL FOR POWER workouts challenge you to keep the same power
output over a range of cadences to develop your pacing, perception and control
as a cyclist.

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 capillarization riding all at L1 and Z2.

Warm-up —
Progress gradually from 30–78% for 15 min
Final 5 min building from 65–78%

Preparation —
5 ×

1 min at 100%, 90–100 rpm
1 min at 40–45%

Aerobic Reset —
5 min at 60–62%

Main Set —
4 rounds:

6 min at 82–84%, 80–90 rpm
14 min at 71–73%, 75–85 rpm
4 min at 84–86%, 90 rpm
11 min at 70–72%, 80 rpm
Between rounds:

5 min at 43–48%
No recovery after the fourth round

Cool-down —
10 minutes 60% to 30%