The z2 or endurance level of effort is easier part. There is no rest per se in the 10 minute interval only rest between each 10 minutes. You may alter the level of effort for each effort in the 10 minutes. For example, instead of doing z2, one could ride z1 and just spin and recover. I like to set the harder efforts a little less hard and up the z2. Then on the last 10 minute interval up the harder efforts and reduce the z2 effort. There is no right or wrong way to do theses.

However, I would not suggest going gonzo of the first 10 minute set and then die like a dog on the 3rd set or quit early.

Quick follow up, I am very stoked, and thank you all for the encouragement and guidance.


I have changed up my rides and the overall intensity and effort are both much higher:


15 minute warm up but much harder than previously.

Then, 10x 40/20, these are done through varying slopes including a good sized hill. Getting a good feel for how to manage these efforts so they are consistent throughout this session.

Then, 3 x 1-minute intervals that are *alls to the wall to failure (don’t know the cycling term ; ) These are spaced about 4 minutes apart and include a 1-minute interval on a hill that includes 70-feet of climbing in a half mile.

Then, and this is still a “made up” thing on my part, let me know if it’s lame, I do 10-minutes of riding as hard as I can manage at a difficult pace but not killing me. Then cool down 5 minutes

Whole thing takes less than an hour, legs feel like jelly, and feels fantastic 😊

Just an edit to this post one week later....it’s freakin scary how much stronger you get training this way! Thanks again ; )

One more edit (2 days later ; )...
I finally think I’m getting that post cycling “buzz”. Total spent but in a really good way. So mellow. I found myself leaning against a wall instead of standing free a couple of times in the kitchen waiting for stuff to cook, lol. Guess that’s a sign of some pretty good training 😂