Quality Bike — 55 min

The workout

Aerobic Base Ride — 55 min. WU: 12 min easy Z1. MAIN: 31 min Z2 at 72–84w, cadence 85–90 RPM. Include 3×4-min Z3 at 91w (3 min easy between). CD: 12 min Z1 easy spin.

Targets

Z2: 72–84w. Z3 blocks: 91w.

Cues

Nutrition every 30 min on rides over 60 min.