With winter weather still very much a part of PNW life right now, here is a session that can be done on the trainer to add a bit of intensity and get those legs ready for more race like efforts ahead as the weather improves.
Warm up: for 20:00 slow build from very ez to long endurance pace (low Z2)
Pre main set: 4 x 4:00 builds from Z2-Z4 (Z4 is a strong effort but not breathless)
Main set: 5 rounds of 7:00 on 3:00 RI as follows👇
-7:00 at comfortable endurance effort (low Z2) / 3:00 RI ez spin
-7:00 at smooth effort (mid Z2) / RI 3:00 ez spin
-7:00 at moderate/strong effort (upper Z2) / RI 3:00 ez spin
-7:00 at strong effort (Z3) / RI 3:00 ez spin
-7:00 at very strong effort (Z4) / RI 3:00 ez spin
Cool down: 5-10:00 ez spin
Uffda! Did that get your legs pumped just thinking about it or what?! Thanks to Jon and Kristen of Pure Endurance Coaching for this cool early season bike workout.