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 sprint
intervals targeted at 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 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:
12sec reps at L6 (78sec recovery)
Start at a LOW cadence <50rpm and build through the rep to 90+ rpm at the end
MAIN SET 2:
Reps at L2 (5 min recovery)
COOLDOWN:
5 min