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 capillarizatio n while providing a strong O2 competent as well.

WARM-UP:
Progressive for 10 min
10min at 70%
3min at 50%
3min at 80%
1min at 50%
MAIN SET 1:
12sec reps at Anaerobic work capacity (78sec recovery)
MAIN SET 2:
Reps at L2 (5 min recovery)
MAIN SET 3:
10min at 70%
3min at 50%
3min at 80%
1min at 50%
COOLDOWN:
5 min