Base 3 means it is time to starting getting a little uncomfortable on the bike. Yesterday I did 3 x 10 minutes at upper zone 4 or just a hare below really suckin’ wind. The power numbers were solid for the efforts and time of year. Today I did 1 x 30 minutes at the lower end of zone 4, about 93% of FTP. I was satisfied with my average heart rate and power for the interval. I was a little tired from yesterday, but I was able to get it done. Here’s my workout from today.
WU: 15 minutes easy spinning followed by 5 minutes at 85% FTP.
MS: 1 x 30 minutes at 93% FTP, 10 minutes easy. Then 10 minutes at 50-60 rpms. Every minute stay seated and accelerate for 8 seconds as hard as you can without crashing off the rollers.
CD: 10 minutes easy spinning.
Have at it! mb