Early within the season, start with two or three cruise intervals of 10 to 20 minutes in this zone, with full restoration between each interval. Gradually increase the quantity and duration of the intervals. Later in the season, go for tempo rides of two to 3 hours on 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., can help you go faster with out going anaerobic. If you may sustain a hundred and fifty bpm for 30 minutes, after several months of this coaching, your AT could enhance to 155 or 160 bpm. After at least a month of threshold workouts (85-90% of AT), you're ready to do extensive intervals. Begin with two intervals of eight to 10 minutes at 95 - 100% of your AT, with full recovery in between each interval. Gradually improve the duration and variety of the intervals.

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