IMPROVE YOUR THRESHOLD AND ABILITY TO TOLERATE A CHANGE IN PACE.
UNDER OVER WORKOUT
This workout will improve your muscles ability to maintain a relatively high workload fro a prolonged duration, it can increase how long you can work above threshold as well as how quickly you can reprocess the acidic buildup that can limit your capabilities.
This workout on an indoor trainer with optimal cooling. Or on a 4-6% gradient climb with little traffic.
After a good warm-up do 4 sets of under-over intervals 12 minutes in length and alternating every 2 minutes between Zone 4 and Zone 5 power/heart rate while keeping your cadence above 80 rpm for the both under and over 2 minute efforts. Recover for 10 minutes or longer between intervals.
Cool down: Easy riding for 10 to 20 minutes.
ZWIFT power version - download here.
GARMIN, WAHOO and other FIT power version - download here.