The foundation of these sessions is still biased towards building a base but includes a limited amount of extra intensity. There are many variations of these session, but the premise is the same regardless of the layout of the session.

Perform the quality work to the best of your ability, but don’t try to beat the session! Perform the endurance work with good control. Typically, we set it slightly easier than the range in a standard EE ride so you can execute the session well.

As you can see from the examples, there is a wide range of session types and durations, which we use for different effects in your programme. These can be performed on the trainer, and in real life, the choice is yours. One consideration is that some are easier to manage on the trainer.

Fuelling

These sessions will require more carbs than a standard EE ride; you should aim to fuel these at a level above the equivalent EE ride. If you need more guidance, speak to your coach.