Start with a quick 2:00 threshold routine (2:00 best threshold effort/2:00 recover/ repeat/ take best or average of the two efforts). Riders then do three rounds of 3:00 under TH, 2:00 at TH, 1:00 over, :30 highest effort, recover. How much under or over is up to the rider. If you used last week’s profile, The Space Between, you can leverage the coaching from that for the refuels/recovers on this ride.
After the last round, there’s a 1:00 refuel. Finish strong with 30 sec. at TH/:30 over/:45 at TH/:30 over/pick strongest intensity they can hold for 1:00 to take it home.
Straight-forward, challenging, fun!
Enjoy and stay awesome!