We'll do this workout in ERG mode as usual.
We're back to work today!
1. Warm up with the usual fast pedals. Your legs may feel a little chunky after the break; let them wake up slowly and don't force the leg speed.
2. Settle into a nice Endurance pace. Remember, today we are not training; we are still mentally in rest mode, but we need to begin to wake up the system and prep for the weekend.
3. This is a series of four 4-minute high-cadence ramps. Each minute raises the power and the cadence progressively. Between the 4-minute intervals, we ride aerobic endurance at a self-selected cadence (80-90 rpm is most common). We're using the cadence to rev our engines to help open us for the weekend, while also still giving our legs a little break; remember: higher cadence = lower torque to make the power. Your heart rate may be a little more responsive today, so don't worry; that's a normal part of rest. Again, don't force the cadence; it will get faster and faster as you relax into the speed.
4. Short cool down