Lindsay Zemba (via TrainingPeaks) Santa's ride WARM UP 30 minutes, building gradually from easy/Z1 to steady/Z2, keeping cadence 90-95 rpm. Main Set A is 3x8 minutes done as: - 2 minutes 90 rpm Mod-hard/Z3 effort; - 1 minute standing Hard/Z4 effort; - 2 minutes TT position, low cadence (60-70 rpm), mod-hard/Z3 effort. - 3 minutes Easy/Steady between reps Main Set B is 3x20 minutes done as: - 15 min Big Gear (TT position, 60-70 rpm), mod-hard/Z3 - 5 min easy spin between each. 20 min, bottom of steady/Z2, 90-95 rpm COOL 10 min, easy/Z1 bike