Bike BD-L

Bike Workout: Base/Durability - Long

Objective:

• Develop aerobic durability by progressing from low to high Z1 (65–79% of CP), then finish with controlled low-Z2 efforts (80–83% of CP) to rehearse holding form under fatigue.
• Improve ability to sustain strong sub-threshold power late in rides while maintaining pacing discipline and clean mechanics.
• Raise aerobic efficiency across the full Z1 range without drifting toward threshold.
  

Workout Description:

This session begins with a relaxed aerobic build through Z1 (start near 65–70% CP, gradually settle toward 75–79% CP), then closes with short, focused intervals at 80–83% CP. The finishers lightly cross into Z2 to elevate metabolic cost and simulate late-ride demands—without tipping into threshold or glycolytic stress.

This improves:

• Aerobic efficiency across Z1
• Late-ride sub-threshold sustainability
• Pacing discipline and muscular control under fatigue
  

Workout Execution:

Keep breathing steady and posture quiet. Early riding should feel easy-aerobic with smoothly increasing pressure; avoid surges. For the finishers, ride strong but controlled—stay smooth, efficient, and in control, not maximal. Typical cadence 85–95 rpm; prioritize form over watts if fatigue disrupts mechanics. Fuel early and consistently so the low-Z2 efforts remain aerobic finishers, not threshold work.