Endurance with FTP and Tempo
2x20mins @ 90%
Sweet Spot trainig 3 x 20min aan 88%
Sweet Spot trainig 4 x 15min aan 88%
5min warm up building from easy spinning to Zone 2
For the remainder of the ride alternate 10min at race pace (should be mid to high Zone 3, but feel it out) 5min Zone 2
Start doing a few minutes at a time in the aero position gradually building up each week.