- Time: 1h 50m
- IM early base - KEY WORKOUT
- Warm up spin 10 minutes. Start 1 minute out of saddle larger gear Z2 to Z3 efforts, fully recover in Z1 high rpm spin. Repeat until end of ride. Repeat/rest ratio should be 1 to 5 approx. RPMs will be low, as big gear is needed to stand and muscle the large gear.