November 29, 2018 – Bike

November 29, 2018 – Bike

We will begin extending the time spent in our tempo and threshold zones (Zone 3 & 4 ) and slowly build up that time during our Base and Build phases.


10-15 minute bike warm up routine

Main set:

2-3 rounds:
5 minutes @ Zone 3-4
3 minutes @ Zone 2
20 seconds in Zone 5/6 power interval – out of saddle
3 minutes at Zone 1

Cooldown: 10 minutes @ Zone 1

Notes: Check out this page for zones

When riding in Zone 4, your breathing should be very deep – conversation would be limited to a word or two here and there but breathing is still controllable and not ragged or gasping. You should be able to sustain this sort of intensity for 30-45 minutes. In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. When riding in Zone 1 you should hardly notice your breathing at all.