Early in the season, start with two or three cruise intervals of 10 to 20 minutes in this zone, with full recovery between each interval. Gradually improve the quantity and duration of the intervals. Later in the season, go for tempo rides of two to a few hours in this zone, constructing 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., will let you go faster with out going anaerobic. If you possibly can sustain a hundred and fifty bpm for 30 minutes, after a number of months of this coaching, your AT could improve to 155 or 160 bpm. After at the very least a month of threshold workouts (85-90% of AT), you might be able to do intensive intervals. Begin with two intervals of 8 to 10 minutes at 95 - 100% of your AT, with full recovery in between each interval. Gradually increase the duration and variety of the intervals.

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