• 4 mins Z3
• 1 min Z6

• No recovery phase, from Z6 get straight back on to Z3

• 1 min Z1
• 1 min Z2
• 1 min Z3
• 1 min Z4
• 1 min Z5
• 1 min Z4
• 1 min Z3
• 1 min Z2

• 1 min Z1
• 1 min Z2
• 1 min Z3
• 1 min Z4
• 1 min Z5
• 30 secs Z6
• 30 secs Z5
• 1 min Z4
• 1 min Z3
• 1 min Z2

• 8 mins Z4
• 3 mins recovery

• 2 mins Z3
• 2 mins Z4
• 1 min Z6
• 2 mins recovery

• 3 mins Z3 at 95/100rpm
• 2 mins Z3 at 85 rpm (ie increase resistance)
• 1 min Z6
• 1 min recovery

• 3 mins Z4
• 1 min Z5
• 2 mins recovery

• 4 mins Z1 spinning 95rpm
• 1 min 105-110% MMP

This workout focusses specifically on the top-end power. By way of example, if your MMP is 300w, then 105% is 315w and 110% is 330w.

Alternatively, add 25% to your MMP, and ride the 1-minute intervals at the lower end of this new, temporary Z6. eg if your MMP is 300, then enter 375 into the Wattbike monitor, it will then calculate this new Z6 as 320-375, so riding at the lower end of this range will be 320-330w.

• 20 mins at 75% of MMP

or

• 3 sets of 10 mins at 75% of MMP + 5w, with 5 mins recovery between sets

or

• 5 sets of 5 mins at 75% of MMP + 10w, with 3 mins recovery between sets

These workouts focus specifically on endurance strength. As a calculation example, if your MMP is 300w, then 75% is 225w. So the 20-minute workout target would be 225w, the 10-minute sessions would aim for 230w, and the 5-minute blocks would be at 235-240w.

• 1 min Z2
• 1 min Z3
• 1 min Z4
• 1 min Z5
• 1 min Z4
• 1 min Z3
• 1 min Z2
• 1 min Z1

• 3 mins Z2
• 3 mins Z3
• 3 mins Z4
• 1 min in as big a gear as possible, as hard as possible

• No recovery phase, from max effort get straight back on to Z2

Endurance. Three sets of:-

• Eight minute block consisting
• • 1 minute each at Zones 2, 3, 4, 5, 2, 3, 4, 5
• 3 minutes recovery

Seven sets of:-

• 3 mins Z4
• 1 min Z2

• No recovery phase, from Z4 get straight back on to Z2