The next logical step after having laid down your aerobic threshold effort (see more here) is to develop maximum power at tempo (zone 3 heart rate, AKA “cruise intervals”). They are a good bridge from your base phases into the build phases, and also an important effort to have at your disposal as they will allow you to sit comfortably in the field when it heats up a bit. Start these at 10% higher power than you were pushing during aerobic threshold intervals and keep an eye on heart rate. Adjust power to keep your heart rate within mid to upper zone 3 while getting the most power out of it that you can.
Once you’ve done a couple of these rides you’ll know what power is at that rate, and so just peg it there as a matter of course for these intervals going forward. When heart rate begins to drop at that power level then up the power to get heart rate where it should be and you’ve just gotten stronger!
As always begin with at least 15 minutes of warm up and end with at least 10 minutes of warm down:
T15: 5×15 minute intervals at tempo with 3 minutes off between them
T20: 5×20 minute intervals at tempo with 3 minutes off between them
T25: 4×25 minute intervals at tempo with 3 minutes off between them
T45: 2×45 minute intervals at tempo with 3 minutes off between them
Make sure to complete the duration properly before moving to the next one. Slowly and methodically building to your objectives will help prevent burn-out and injury. It’ll also make you faster! One or two of these sessions per week is plenty, and keep up the speed skill drills and longer endurance rides.
Barry Roubaix Training Plans
22 Mile Coupon Code BR2217
36 Mile Coupon Code BR3617
62 Mile Coupon Code BR6217