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Early in the season, begin with two or three cruise intervals of 10 to 20 minutes in this zone, with full recovery between every interval. Gradually increase the quantity and duration of the intervals. Later within the season, go for tempo rides of two to 3 hours on this zone, building up to a century or extra at this pace. Sub-anaerobic workouts at 95-100% of your AT. These workouts will improve your AT, i.e., allow you to go sooner with out going anaerobic. If you would sustain one hundred fifty bpm for 30 minutes, after several months of this training, your AT may enhance to 155 or 160 bpm. After not less than a month of threshold workouts (85-90% of AT), you're ready to do in depth intervals. Begin with two intervals of 8 to 10 minutes at 95 - 100% of your AT, with full restoration in between each interval. Gradually increase the duration and number of the intervals.
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