Steady State Intervals 60-120 min
On an indoor trainer or outside, warm up for 10-15 minutes with an easy spin in zone 1 and 2. Then Ride 8 -20 minutes at a constant pace in Zone 3, around 75-78% of LTHR, cadence should be between 80 and 90 RPM. Rest for 8-10 minutes, then repeat 2-5 times. 8 minutes intervals are more for beginners and 20 minute intervals are for advances riders.
Builds Endurance and Muscular Endurance to withstand long durations of riding at tempo.