Subject: RE: Cycling HR data? In general, for someone who is only riding 2x/week, I would suggest the following: Mid-week threshold ride - about 1.5-2 hours - after warming up, complete about 40 minutes of riding at threshold (zone 4 ); this can be done in many ways - 1x40, 2x20, 4x10, 8x5 with different amounts of easy riding between the work intervals (longer recovery for longer intervals ) Long ride - 2.5+ hours - mostly zone 2 but include some different efforts in the ride (i.e. 10-20 minutes of z3 every hour or 5-10 minutes of z4 every hour ) If at all possible, I would look to add a third (or even fourth ) ride if you are trying to build cycling fitness. It doesn't need to be long but would include some quality work (such as 10-20x30 seconds hard, 30 seconds easy or hill repeats ). Shane |