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.

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:
Progressive for 15 min
MAIN SET:
20min reps at L2 (5 min recovery)
5 x 30:30 L5
COOLDOWN:
5 min