Kenny Wilson (via TrainingPeaks) Long Under Short Over 1.5 Hours Warm up: Ride for 15 mins at Z2 cadence 85-95rpm with 3 high cadence sprints Session: Carry out 3 sets of the following 10 minute interval pattern with rest between sets as 4 mins Z1/2. Interval pattern: 8 minutes Z4 95%FTP > 2 minutes Z5 110%FTP. Cadence is 90-95rpm Carry out any additional time to completion at Z2/3 Warm down: In the last 5 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early. Post Ride: 1-2 hours after the ride consume a good carbohydrate and protein meal. Split as 50% carbohydrate, 30% protein, 20% fat. bike