EVENTS

SESSION FOCUS
The focus of this, indoor, endurance+ ride, is to complete an extended
duration steady-state focussed blocks of riding in Z2 after a shorter strength
stimulus set ~ L3a. The strong TT to finish replicates the terrain and
requirements of durability for many Ironmans.

These workouts should be done in ERG mode but let HR be your guide for Zone 2
intervals, keeping bellow your zone 2 HR limit. For strength sets let ERG
control your power in this targeted zone, these may take your HR in to Z3.
From a physiological perspective, these sessions help promote fat oxidation,
and structural changes at a muscular level, such as increased mitochondrial
content and capillarization while providing a strong muscular endurance/
durability component as well.

WARM-UP:
Progressive for 20 min
2 min recovery
STRENGTH STIMULUS SET:
3min reps L3a (1-2 min recovery)
5min easy
MAIN SET1 :
Increasing duration progressive L2 builds 62/66/70/74%
Recovery 25% interval at L1
MAIN SET2 :
L3a/b tempo "TT" at just above IM pace
COOLDOWN:
5 min