tuesday: 45 minutes in zone 2, with 10 minutes of tempo riding.
wednesday: 1 hour in zone 2 on flat terrain; spin at 80-85 rpm.
thursday: 45 minutes in zone 2, with 5 minutes of fast pedaling on flat terrain.
friday: off
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on flat terrain.
sunday: 90 minutes in zone 2, with 20 minutes of tempo riding.

week 7
monday: 30 minutes in zone 2, with 10 minutes of fast pedaling on flat terrain.
tuesday: 45 minutes in zone 2, with 10 minutes of tempo riding.
wednesday: 1 hour in zone 2 on flat terrain; spin at 80-85 rpm.
thursday: 45 minutes in zone 2, with 5 minutes of fast pedaling on flat terrain.
friday: off
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on flat terrain.
sunday: 90 minutes in zone 2, with 30 minutes of tempo riding.