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.
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