Tuesday, July 14 · Build · Week 10
Aerobic Ride — 65 min
Bike17.3 mi· 65 min· Z1–Z2
The workout
Aerobic Endurance Ride — 65 min. WU: 10 min Z1 easy. MAIN: 45 min Z2 at 78–90w, cadence 88–92 RPM. Include 4×2-min Z3 pickups at 98w (2 min easy between). CD: 10 min Z1 easy spin.
Targets
Z2: 78–90w. Pickups: 98w. Cadence 88–92.
Cues
Easy day. Keep Z2 honest — HR creeping up = slow down.