1. 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

2. 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

3. 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

4. Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 32 1

5. Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 43 2 1

6. Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 32 1

7. Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 43 2 1

8. Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 32 1

9. Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 43 2 1

10. Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 32 1

11. Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 43 2 1

12. Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 32 1

13. Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 43 2 1

14. Now HR n/a Power 80% RPM 100+ Time 10 secs Detail Warm-up accel 5 4 32 1

15. Now HR n/a Power 50% RPM 90-100 Time 10 secs Detail Quick recovery 5 43 2 1

16. 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

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

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

19. Now HR n/a Power 150% RPM 100+ Time 15 secs Detail Warm-up accel 5 4 32 1

20. Now HR n/a Power 50% RPM 90-100 Time 15 secs Detail Quick recovery 5 43 2 1

21. Now HR n/a Power 150% RPM 100+ Time 15 secs Detail Warm-up accel 5 4 32 1

22. Now HR n/a Power 50% RPM 90-100 Time 15 secs Detail Quick recovery 5 43 2 1

23. Now HR n/a Power 150% RPM 100+ Time 15 secs Detail Warm-up accel 5 4 32 1

24. Now HR n/a Power 50% RPM 90-100 Time 15 secs Detail Quick recovery 5 43 2 1

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

26. Now HR Low Zone 4 Power 90% RPM 85-95 Time 10 mins Detail Sweetspot 102

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

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

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

30. Now HR n/a Power 50% RPM 90-100 Time 30 secs Detail Quick recovery 5 42 1

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

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

33. Now HR n/a Power 50% RPM 90-100 Time 30 secs Detail Quick recovery 5 42 1

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

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

36. Now HR n/a Power 50% RPM 90-100 Time 30 secs Detail Quick recovery 5 42 1

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

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

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