Today’s workout is a dense, threshold-based workout. Think about how you are feeling today and how much training has been done so far this week? You might need to adjust your power or PE depending on fatigue levels.

For those using power, there is one blind interval during this ride. Covering the power head and going by feel helps to know ourselves better and be more intune with the efforts.

3 X 18

Energy system 90-105% Compare the ten-minute interval to the 2.5-minute intervals. The middle interval will mix things up a bit.

Tips for a Successful Ride:

• Make sure you know how to use the lap function

• Dave gives a great explanation about The Locker Room for VQ athletes. Make sure to have your sound on during the warm-up to hear this review as well as a complete dashboard review.

• Check-in with your power or PE throughout the ride. Make sure you are in the right wheelhouse.

• If a micro-break is needed, shift to one gear easier for a minute and recover quickly.

• Keep steady, even pressure on both pedals.

• Be mindful of both legs and apply equal pressure.

• Be aware of body position too: shoulders, hands head, neck, elbows, feet, and seat.

• Use a heart rate monitor to provide objective feedback on your efforts if you are not using power.

• Pay attention to your breathing patterns. Can you control your breathing more?

Interested in figuring out your sweet spot with your position and cadence? Shift into a hard gear, slow RPM, use body weight to help apply pressure to the petals. Experiment with positioning. Is there a more comfortable position (move fore and aft on the seat…) at this RPM?

What is on the screen today?:

• Top Left writing in green shows the current effort
• Top-Center-White rectangle time clock counts down the remaining time for the effort
• Center Dial shows power data
• Bottom Dial on the lower left shows cadence
• The table on the right of the screen shows each effort and the corresponding output from the instructor.