Ride Overview:

This is a ten-minute breakthrough ride. It helps practice pacing control while providing updates to the athlete’s baseline information on their 10-minute effort. Ten minutes might feel a little long right now given that most of the workouts have been using shorter timeframes.

• 4- ten-minute intervals (All intervals are done seated!)

• Intervals 1 and 2 are done at 90-95% (PE is about 8-8.5)

• First interval (80-90-95): During the first interval start at 80% for the first three minutes, then make your way up to 90% over the next three minutes, then up to 95% for the last four minutes

• Second interval (105-100-95) The 2nd interval is 105% for the first three minutes then at 7 minutes slowly drop your effort down to 100% -Use this as an exercise in control. Also, pay attention to how your body feels during these efforts. The last 4 min take your power from 100 percent to 95 percent so your avg for the 10 min is the same as interval one.. 95 percent.

• Third interval (Breakthrough) 3rd interval set make sure to have your lap average and your lap time. Use your training peaks average for the year as your starting point. This interval is about going all out for 10 min and using your 10 min max in Training peaks or CPX locker room to guide your initial power. IF you feel good after 5 min takes up the power and try to beat your best 10 min effort of 2020.

• 4th Interval set (Over/Under) This set is an over/under strategy. One min at 80 percent followed by one min at 100 percent back and forth for 10 min avg 90 percent for your final 10 min interval. You should be fatigued and tired since the rest is only 5 min before this set and 8 min between the first three intervals.

• Recovery Intervals: Between interval sets, spin out the legs to flush them out a little bit, take a drink or two of water and Skratch, try to cool down a little before the next interval.

Try to do all of your tests with the same setup: on the road or inside.