This is your weekly upper aerobic breakthrough session.

You are mixing both VO2 work and aerobic work. The concept will both push and absorb.

In session 1

warm up 10 mins (20 mins is fine)

4 x 1 min at 106-122% FTP) or RPE 8/9 with 1 min off

Then 10 min at sub threshold at 85-88% FTP or RPE 6-7

3 mins recovery

Then 4 x 30 secs at 122-130% or RPE 9/10 with 30 secs off

Then 10 min at sub threshold at 85-88% FTP or RPE 6-7

3 mins recovery

Then 4 x 10 secs at >130% FTP or RPE 10

with 20 secs recovery

Then 10 min at sub threshold at 85-88% FTP or RPE 6-7

Then spin cool down

6 mins 40 secs at zone 5-6
30 mins at zone 3

Very Important

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In this workout you focus on 2 x sub threshold efforts at the start and the end

These efforts are at 85-88% FTP (or RPE 6-7 - Heart rate sub threshold) to start with and will push your resistance to fatigue over the longer duration.

Session 1 is at 2 x 10 mins and then zone 2 spinning in the middle. If you are struggling to maintain the intensity at the end and heart rate is low then you have a fueling issue that you need to fix.

Choose what time you have for your long rides and don't try and chase more time to start with. WE chase more intervals and more intensity.

This block uses 3 hours but you may only have 90 mins or you may have 4-5 hours

Remember that you increasing duration alone is NOT going to bring about the results you want.
Use the time you have to the best from day 1! BUT avoid big jumps in duration between weeks!!