We're using ERG mode today!
1. Warm up with the usual fast pedals. Our legs may feel a little chunky after the break, so we'll let them wake up slowly without forcing the leg speed.
2. Settle into a nice Endurance pace. Today we aren't training; we're still mentally in rest mode and beginning to wake up the system and prepare for the weekend.
3. During the series of four 4-minute high-cadence ramps, we will raise the power and cadence progressively with each minute, riding aerobic endurance at a self-selected cadence (80-90 rpm is common) between the intervals. Again, don't force the cadence; it will get faster and faster as we relax into the leg speed. We're using the cadence to rev our engines to help open us for the weekend while also still giving the legs a little break. Our heart rate may be a little more responsive today; that's a normal part of the rest.
4. We finish with a short cool-down session.