Bike BD-K

Bike Workout: Base/Durability - Key

Objective:

• Develop aerobic durability and muscular strength by sustaining mid-to-high Z1 (65–79% of CP) with focused high-torque, low-cadence efforts at or just below LT1 (74–75% of CP).
• Improve sub-threshold efficiency and increase force per pedal stroke to enhance muscular recruitment and resilience over time.
• Prime the body for later Z2/tempo by lifting sustainable output without drifting into costlier metabolic zones.

Workout Description:

To build aerobic durability while simultaneously strengthening the neuromuscular system, spend extended time in mid-to-high Z1 (65–79% of CP) with specific segments targeted at 74–75% of CP using low cadence. Operating at or just below LT1 maintains aerobic dominance while increasing torque demands per stroke.

This improves:

• Aerobic efficiency at sub-threshold intensities
• Force production per pedal stroke (Type IIa strength-endurance) alongside Type I fiber endurance

These efforts target strength-endurance without tipping into glycolytically expensive work and serve as an ideal primer for future tempo training.

Workout Execution:

Ride strong but controlled. On targeted segments, hold 55–65 rpm with smooth, even pressure—no grinding or surging. Keep posture stable (especially in aero), breathe rhythmically, and maintain clean mechanics. Between torque segments, return to natural cadence (85–95 rpm) while staying in Z1. Fuel and hydrate consistently to support sub-threshold energy demands.