Bike BTH-L

Bike Workout: BTH-L

Objective:

• Build aerobic durability and metabolic efficiency across the full Z1 (65–79% of CP) range, then reinforce fatigue resistance with Sweet Spot finishers (~90% of CP).
• Improve late-ride execution by sustaining strong, controlled power under accumulated load.
• Sharpen pacing control and mental focus to set up future threshold work.
  

Workout Description:

This progressive long ride climbs steadily through 65% → 79% of CP, consolidating aerobic efficiency and muscular endurance over time. In the final portion, insert structured Sweet Spot (~90% of CP) intervals to stress fatigue resistance and practice holding form when tired—strong, sustainable, and controlled, not maximal.

This improves:

• Aerobic efficiency and muscular endurance over long durations
  
• Ability to execute strong efforts late in a ride
• Pacing control and mental focus under fatigue
• Sweet Spot tolerance ahead of threshold training

Workout Execution:

Build gradually through Z1 with smooth power and relaxed breathing; avoid surges. In the finishers, hold ~90% of CP at a steady 85–95 rpm, keep posture quiet, and stay engaged. If form wobbles, back the power slightly to clean it up. Fuel and hydrate early and often so you finish strong—not fading.