Threshold Pacing

Planned Duration: 1 Hour

Warm Up: 15minutes warm-up with heartrate around level 2
Main Set: Start out with a 'blow out' effort to get the 'carbon' out of the legs.
Do (1) 5 minute effort with your heartrate at level 4 pushing hard.
Easy spinning with heartrate at level 1 for 5 minutes afterward.
Then do (3) x 10 minutes with your heartrate at lower level 4. Try to stay right at your threshold watts or just below it. It's a tough pacing job, but you will get better as you begin practicing more.
REST for 10 minutes of easy pedaling, watts at level 1 between each effort.
Try to keep your cadence between 90-100rpm.
Remember: You'll want to start out too fast on these. Don't do it! Allow the first minute to be a 'build up'.
At the end of the first minute, you should be right on that 96% of your threshold heartrate
Cool Down: A nice 15 minute cool-down will be great.