BIKE : ZONE 2 RIDE : 60 Minutes
60 minute spin or bike trainer ride.WARM UP - if needed and not part of a brick or continence of workouts
5 minute warm up at 95+ RPM, HR 120 or less
Dynamic stretch - see below for examples
MAIN SET - 60 Minutes
60 minutes at medium/hard effort at 90+ rpms. Keep cadence over speed. Shift down to keep 90+ RPMS or up if you have more to give without going anaerobic. HR target is 145-155 bpm.
COOL DOWN
5 Minutes at 90+ RPMS, HR 110 or less.
Static stretch.