FINISH A LONG RIDE STRONG!
STEADY TEMPO INTERVALS
Begin by cruising at about RPE 6, as if you’re riding with someone slightly faster than you are. Hold that effort for 10 minutes. Spin easy for 5 minutes. Repeat for a total of four 10-minute intervals. When that gets easy, perform three 15- minute intervals with 7 minutes recovery in between. Work up to 2 x 20 minutes with 10 minutes recovery.