endu_week02_d3

Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval. Cadence 85 - 105 (80 - 90 in Tempo)