Training prescribed:
Tempo, strength, and cadence.
70 min ride in zone 2, with 4 x zone 3 efforts
1st rep normal cadence
2nd rep 10rpm below norm
3rd rep 10 rpm above norm
4th rep normal cadence
finish ride in Zone 2
Body weight 89.4kg
Session time: 84:16
Zone 2 21:57
Zone 3 28:12
Zone 4 13:39
AHR 139
MHR 161
Kcal 1066
Off the time for the Zone 3 segment, but found it really dificult to keep within the zone, even through the route was fairly flat. Either went to high or into the lower zone
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