CIT-8 30' Cruise Interval Z4
Workout intended for: racers, strong recreational riders
Total Workout Time: 60 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: 30 minutes
Main workout consists of: (1) 30', Z4 effort, this can be completed in the aero or drop bar position if you are focusing on time trials or triathlons.
Complete:
30' in Z4 (in aero position for focus on TT or triathlons)
Main workout notes: Make this a solid workout (don't cheat yourself) and try to stay on top of the gear and find a good rhythm (cadence & gearing) that will allow you to maintain the solid 30' effort.
Cadence for main workout:
Z4 effort = 90-110 rpm
Cool-Down: Progressive Z2-Z1 for 15 minutes
Cadence for cool-down: 85-100