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Hour and 15 minute training rides for basic fitness

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Hour and 15 minute training rides for basic fitness

Old 08-08-20, 04:01 PM
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Originally Posted by CyclingBK View Post
Thanks, so you do 3 sets of these..(2’ VO2 effort, 3’ z2, 1’ ANO2, 2’ z2, 2’ VO2) with 5-8 minutes rest between intervals.

Do you rest between the VO2, z2, ANO2, and VO2 efforts?

Sorry, I’m confused on if you rest between each of those efforts or you rest between the full sets? Or you rest between both the efforts and between each set?

Does my question make sense?
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.
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