CIT-6 2x20' Cruise Intervals Z4
Workout intended for: racers, strong recreational riders
Total Workout Time: 90 Minutes
This workout is for building up long high intensity endurance efforts and enhances one's ability to sustain hard work and maintain a faster pace (or higher power output). This is a hard workout but the fitness benefits will pay off later.
Warm-up: Begin with a light but progressive (Z1-Z3) 15 minute warm-up.
Cadence for warm-up: 85-100
Main Workout: 60 minutes
Main workout consists of: (2) 20', Z4 efforts with a 20' recovery between the efforts. The hard efforts should be completed in the aero or drop bar position if you are focusing on time trials or triathlons.
Complete in the following order:
Interval #1: 20' in Z4 (in aero position for focus on TT or triathlons)
Recovery: 20' in Z2-Z3
Interval #2: 20' in Z4 (in aero position for focus on TT or triathlons)
Main workout notes: During your 20' recovery period sit up and get out of the aero position. You will be exhausted after this workout but it will teach your body how to deal with the higher physical stress demands and build up your LT tolerance levels to make you stronger down the road.
Cadence for main workout:
Z4 efforts = 90-110 rpm
Z2-Z3 efforts = 80-95 rpm (low enough to bring your HR down and to have your legs feel "recovered")
Cool-Down: Progressive Z2-Z1 for 15 minutes
Cadence for cool-down: 85-100