Notes
2 twenty minute AT intervals, followed by 45 minutes endurance. Take 15 minutes recovery between interval efforts. Follow with approx 45 minutes endurance, mostly Z2
*****
AT efforts @ self-selected cadence; RPE ~6, Zone 4
Endurance @ steady ride, RPE 3, Zones 2, low 3, cadence self-selected.
These are not intended to be full-out TT efforts, not as hard as you'd do a Tuesday TT. These will be, however at an intensity higher than your IM pace. Do not go too hard!
Between intervals I just switched chainrings instead of changing gearing in the back. It may not have mattered because I did up shift 3-4 minutes into the second interval.
I have no idea what happened in the last 15-20 minutes of this ride and why the HR data seems to fall off. I did notice at one point that it wasn't reading correctly, but I thought I had fixed it for the remainder of the ride. Oh well, good workout.