BIKE : RACE PACE RIDE : 60 Minutes
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 - 55 Minutes
2 x 25 minutes at RACE PACE 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 155-160 bpm.
5 Min easy after first 25 minute race pace set.
COOL DOWN
5 Minutes at 90+ RPMS, HR 110 or less.
Static stretch.