Women's hours, men's hours (2p = 2 hours, 4:30 p = 4.5 hours, etc.)

E1 = Z1 for the entire ride.

E2 = Split ride time 1/3 Z1, 1/3 Z2, 1/3 Z1.

S1 = 4 to 6 efforts, from easy gear, wind up to max cadence over 30 seconds, then hold max cadence for 30 seconds. 3 minutes rest.

  • Z1 = Heart Rate 130-140
  • Z2 = HR 150-155
  • Z3 = HR 160-170
  • Z4 = HR 170-175
  • Z5 = HR above 180