Bike BD-Q

Bike Workout: Base/Durability - Quality

Objective:

• Raise LT1 power and the Z1 ceiling by executing intervals at 78–80% of CP, increasing watts sustainable before lactate rises.
• Build aerobic durability for prolonged steady-state work by holding upper-Z1 output with stable cadence and form.
• Prime the body for future Z2/tempo by improving sub-threshold efficiency and fueling/hydration execution.

Workout Description:

To build aerobic durability while improving the ability to operate efficiently near the top end of Z1 (65–79% of CP), with specific intervals targeting 78–80% of CP. These intervals hover just below or at the aerobic threshold (LT1), helping raise the ceiling of Z1 and increasing the power output sustainable before lactate accumulation begins.

This improves:

• Aerobic efficiency near LT1
• The durability of steady-state output
• Physiological readiness for future tempo (Z2) work
  

These intervals lightly challenge the upper edge of aerobic metabolism without fully entering a glycolytic state.

Workout Execution:

During the focused segments, ride strong but controlled. Cadence should remain comfortable (85–95rpm) with good form and breathing control. Settle into each interval with smooth power application—not surging. Fuel and hydrate proactively to support sub-threshold energy demands.