Key session
● Coach instructions: “This circa 3:30hrs ride with Fartlek efforts (varying lengths of high intensity) can be completed in a group or solo. Do your own intervals, ride hills or do unstructured sprints. Keep it fun!” Richard Rollinson, CPT Cycling
→ Duration 3:48hrs
→ Distance 107km
→ Target normalised power 228W
→ Average normalised power 231W