I have had a fantastic week, working hard on the bike.  My final session for the week was probably the toughest workout of the three rides I did.  It involved pushing a lot of power through the bike trainer.

I had a very hard bike ride on Thursday. That ride was 75 minutes long. Today I went for 90 minutes and my average power was very similar to my power on Thursday.  There were no cadence guidelines today, just time in certain power zones.  The details of the workout are as follows:

• 12 minute warm up in Zones 1-2
• 15 minutes in Zone 3
• 15 minutes in Zone 4
• 2 minutes All Out
• 10 minutes easy spin
• 15 minutes in Zone 3
• 15 minutes in Zone 4
• 2 minutes All Out
• 4 minutes very easy spin cool down

Going all out, after thirty minutes of hard riding, was tough.  I did well to get through this session on the bike trainer.  If you like a challenge, give this workout a go.  It’s a tough one.