Endurance Base 4 Start in 1:00 Next 5 4 3 2 1 This Session: Warm Up: 10 mins easy inc 6 x 10 sec spins (10:00) Main Set: 10 mins endurance 10 mins tempo with sprints 10 mins sweetspot Cool Down: 10 mins Z2 TOTAL 80:00 5 4 3 2 1

Gentle warm-up with 10 sec accels Now Start in 30 secs Next Warm Up: 10 mins easy with 6 x 10 fast spins with 10 sec rest HR: Zone 2, endurance + sprints Gears: use gears to achieve cadence and target power/ HR/ effort Next HR Z2 Power <55% RPM 90-100 Time 10:00 Detail Gentle warm-up with 10 sec accels 5 4 3 2 1

Gentle warm-up with 10 sec accels Next HR n/a Power 80% RPM 90-100 Time 10 secs Detail Warm-up accel Now HR Z2 Power <55% RPM 90-100 Time 5:00 Detail Gentle warm-up with 10 sec accels 5 4 3 2 1

Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 4 3 2 1

Now HR Z1 Power <55% RPM 90-100 Time 3 mins Detail Easy spin Next 65% RPM 90-100 Time 10 mins Detail Endurance 5 4 3 2 1

Now HR Z2 Power 65% RPM 85-95 Time 10 mins Detail Endurance 10 8 4 4 2

Now HR Upper Z3 Power 85% RPM 85-95 Time 10 mins Detail Tempo 3 x 15 sec accels @ 5 mins 10 8 4 4 2

Now HR n/a Power 150% RPM 100+ Time 15 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 15 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 150% RPM 100+ Time 15 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 15 secs Detail Quick recovery 5 4 3 2 1

Now HR n/a Power 150% RPM 100+ Time 15 secs Detail Warm-up accel 5 4 3 2 1

Now HR n/a Power 50% RPM 90-100 Time 15 secs Detail Quick recovery 5 4 3 2 1

Now HR Z2 Power 65% RPM 85-95 Time 10 mins Detail Endurance 10 8 4 4 2

Now HR Low Zone 4 Power 90% RPM 85-95 Time 10 mins Detail Sweetspot 10 2

Now HR Z2 Power 65% RPM 85-95 Time 10 mins Detail Endurance 10 8 4 4 2

Now HR Upper Z3 Power 85% RPM 85-95 Time 10 mins Detail Tempo 3 x 30 sec mod accels @ 3,5, 7 mins 10 8 4 4 2

Now HR n/a Power 120% RPM 100+ Time 30 secs Detail Warm-up accel 5 4 3

Now HR n/a Power 50% RPM 90-100 Time 30 secs Detail Quick recovery 5 4 2 1

Now HR Upper Z3 Power 85% RPM 85-95 Time 6 mins left Detail Tempo 3 x 30 sec mod accels @ 3,5, 7 mins 10 8 6 4 2

Now HR n/a Power 120% RPM 100+ Time 30 secs Detail Warm-up accel 5 4 3

Now HR n/a Power 50% RPM 90-100 Time 30 secs Detail Quick recovery 5 4 2 1

Now HR Upper Z3 Power 85% RPM 85-95 Time 4 mins left Detail Tempo 3 x 30 sec mod accels @ 3,5, 7 mins 10 8 6 4 2

Now HR n/a Power 120% RPM 100+ Time 30 secs Detail Warm-up accel 5 4 3

Now HR n/a Power 50% RPM 90-100 Time 30 secs Detail Quick recovery 5 4 2 1

Now HR Upper Z3 Power 85% RPM 85-95 Time 2 mins left Detail Tempo 3 x 30 sec mod accels @ 3,5, 7 mins 10 8 6 4 2

Now HR Low Zone 2 Power 60% RPM 80+ Time 10 mins Detail Endurance wind down 10 8 4 4 2

Endurance Base 4 was brought to you by Last 2 mins easy spin Well done!! Endurance Base 4 was brought to you by www.tigerfrog.co.uk 5 4 3 2 1