Warm-up:
15 min build to Zone 2
Main set:
6x 40 sec spin-up with 50 sec recovery spin
26 mins broken into 3x sets of 6/8/10 min steady at high zone 3 at 90-95 RPM in aero. During each of the 3 sets stand for 2 mins in the middle maintain the same effort by shifting gears to match power.
2x 45 sec single led drill with 15 sec spin between at zone 2
Cool-down:
15 min descend to zone recovery.
Note: This is a muscular endurance workout with zones set using 3V Coaching zones.