Interval Tuesday Workout

The weather has broke, daylight has arrived! Time to pull the steed off the garage hook and start training outside.

I proudly present to you the first Interval Tuesday bike workout of the year.  This is designed for a 2 hour ride but can easily be shortened or lengthened to meet your specific needs.

We are going to jump right in to some high end Muscular Endurance and finish with a pinch of Threshold work on those tired legs.  Nothing crazy here, but it does get a little rowdy....just the way it should be!

25 Min Warm Up
3 x 10 Min at 90% FTP or Z4 Heart Rate with 5 Min Recovery between each interval.
20 Min unstructured Z2 effort
6 Min at FTP or LTHR
25+ Min of unstructured Z2 riding

Cadence should be above 85 for all the intervals. Heart Rate riders, remember it will take a few minutes for the HR to reach the zone you are looking for.  Try not to over ride the first few minutes to get the HR up.  Use a nice steady effort to get it to climb up into Zone 4.  Power based athletes, you too can ease into the 90% over the course of the first minute or two.

Reading this workout and are unsure of Heart Rate Zones or what Power is?  Not a problem, just shoot me an email at

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

with the subject title: Coaching Questions and I will get back to you ASAP!


We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

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Cheers for the 2nd time, WES