INDOOR TRAINING SESSIONS

Zone Build

Warm up: 10 minutes - HRZ 1 Time Effort Focus Easy spin

Warm up 00:10:00 HRZ 2 00:30:00 HRZ 3 00:35:00 HRZ 1 00:40:00

HRZ 1 HRZ 2 HRZ 3 HRZ 1

10 MINS 20 MINS 5 MINS 5 MINS

HRZ 2 00:45:00 HRZ 3 00:50:00 Cool down 00:10:00

HRZ 2 HRZ 3 COOL DOWN

5 MINS 5 MINS 10 MINS

TOTAL TIME: 01.00.00

Overview
Aim to hit the heart rate zones described below. Build through the
zone gradually and avoid sudden changes in effort, there will always be
a time lag before your heart rate responds. Maintain a 90 rpm+
cadence throughout.
Why
Developing a feel for your training zones.
When
In the early stages of our Improvers Training Plan or as a light workout.
Focus
■■ Concentrate on a strong but even pedal stroke, don’t let your
technique slip if you get tired.
■■ Aim to hit the middle of the Zone midway through each effort and, if
you feel good, push on a bit towards the top end.
■■ Keep your cadence up during the Zone 1 blocks, back your gear and
resistance right off to allow this.

Cycling know–how, tips and advice from the experts at British Cycling | britishcycling.org.uk