1H30M alternating between 2M @ ~60% FTP, 4M @ ~65% FTP and 2M @ ~70% FTP throughout.

Warm up gradually from ~50-70% FTP and cool down to ~50% by the end of the workout.

Feel free to change up cadence throughout ride from a lower level of ~75-85RPM and upper level of 95-105RPM.

If doing this ride outdoors, don't worry about alternating the power. Just keep this between 60-75% FTP.

The idea with this design is to keep the workout constantly changing and 'interesting', but without this variation straying outside of the target zone, so that we don't lose sight of the key purpose of the workout and the intensity that best stimulates these adaptations for the least fatigue.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source. Ultimately, these endurance rides contribute to improved aerobic capacity, lactate threshold and muscular endurance, and reduced VLamax (maximal lactate building rate).

If possible, take the MTB out for a spin to work on your skills. Think about areas where you might be weakest in terms of skills or lack confidence (e.g. rock gardens, slippy roots, cornering, climbing), and work on these. Don't worry about watching power/HR during this ride. Overall it should feel subjectively easy (3-4/10), but some short sharp bursts of power here and there are fine.

If it's not possible to ride the MTB today, this ride can be replaced with a steady Zone 1-2 ride (45-60% FTP or 50-60% Max HR).

Feel free to change up cadence and switch between the lower and higher end of Zone 2.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

You already love VO2 efforts from BCC but these will rock your system

20M building up from 55-70% FTP, including a 45S effort at main interval set intensity after ~10M to warm up.

3x 9M blocks, each comprising: 12x (30S @ 120-130% FTP/15S @ 30-40% FTP) with 4-5M easy spinning as active recovery between each block of micro intervals.

Remaining time @ ~50-65% FTP.

See workout details below for full session breakdown.

PURPOSE: Increase the maximal volume of oxygen the body can take in and deliver to the working muscles. Stimulates improvements in stroke volume and mitochondrial function.. This particular workout design also improves speed of recovery between hard efforts (lactate buffering), enhances the ability to overcome force due to the need to re-accelerate multiple times, and will also serve to increase anaerobic capacity and VLamax, given that a large amount of lactate can accumulate during the course of each block of micro-intervals.

2H ride, done mostly at 60-75% FTP, but incorporating 20M at a race-like intensity (i.e. 5-6/10 effort), done on technical terrain that simulates MTB racing. This technical riding can be done at any convenient point in the ride. Try to incorporate common features of MTB racing, such as tight corners, steep gradients, roots, rock-gardens etc. You can do this on one continuous section of trail, or find a small circuit to ride repeats of.

Note: the prescribed power during the technical effort is for illustrative purposes only. The purpose of this workout is to ride at a similar effort as you would in your upcoming races (or as closely as possible), so don't worry about power.

PURPOSE: To gain practice at riding technical features at speed and carrying fatigue, under similar conditions as in a race. This should help mentally prepare you for racing, and help identify areas of technical weakness that need development.

By incorporating this race-pace effort within a longer endurance ride, this session also helps bring about a range of aerobic adaptations, and improvements in muscular endurance.

~3H @ 55-70% FTP.

PURPOSE: Enhances aerobic endurance by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarisation around the slow twitch (Type I) muscle fibres and trains body to more efficiently use fat as primary fuel source, reducing the use of carbohydrates for fuel and resulting in a greater lactate threshold since less lactate is produced of a byproduct of glycolysis (breakdown of carbohydrates). Ultimately, these endurance rides contribute to, lactate threshold, muscular endurance, a greater aerobic capacity with regards to the muscle's capacity to get oxygen to the mitochondria via the capillaries and reduced VLamax (maximal lactate building rate).