To be able to go longer, stronger you have to train lighter, longer.
This week’s profile is Lighter, Longer: two 8:00 seated flat road Zone 2 intervals (moderate intensity) 90-95 RPM with 4:00 Zone 1 (light intensity) recoveries followed by a 7:00/8:00 seated flat Zone 3 (tempo) intervals (sort of hard intensity) 90-100 RPM with 4:00 Zone 1 (light intensity) recoveries.
Zone 3 for tempo pace is a little faster and a little bit harder than what we’re asking for in Zone 2. Keep the focus on intensity and rider’s ability to hold a steady pace vs. exactly how fast they’re going. As long as they’re somewhere in the 90s with the proper intensity, they’re hitting the training goal.
I included detailed notes on how I coached this in an extra downloadable attachment.
Tip for using this profile: don’t get hung up on the precision of the song lengths – think of them as blocks of music that support the interval. Also, I use a 7-second crossfade on Spotify, therefore, the total song times (when you add all of the song lengths) will be longer than what actually plays.
Have fun and as always, share your feedback, questions and comments!
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