This session is meant to be done on an indoor trainer, and if you have a power-based trainer or power meter, you can use your power zones. Otherwise do this workout with percentage zones of threshold heart rate.
This is a pyramid workout, where we’ll be spending a lot of time working in Zone 3 — just a little over what you should be comfortable doing aerobically, but nothing that’s going to go over your lactate threshold and move you towards anaerobic work.
For January, this is a perfect workout to use when working on building an aerobic base or when looking to push yourself beyond your typical ‘easy ride.
5 min in Zone 1/2 5 min in Zone 4a 5 min in Zone 2
4 min at 85% 3 min at 90% 2 min at 95% 1 min at 105% and reverse back (2 min, 3 min, 4 min)
3 min recovery in Zone 1
4 min at 85% 3 min at 90% 2 min at 95% 1 min at 115% and reverse back (2 min, 3 min, 4 min)
10 mins easy spinning