Build that endurance!!
After a good warm up making sure the legs are warm and the sweat is flowing. Adjust trainer to a resistance of a steady climb.
Using a big gear at will enable you to sit just below your Threshold (7 on the 1 to 10 RE scale) while riding at a CADENCE of 65 to 70 RPM.
Once into it your heart rate will be low but the pressure on your legs will be high. Hold 65 to 70 rpm at just below Threshold for 20 mins into 5 min… rest. Finish with a super easyhigh cadence pin, super easy but this hurts.
1 x 20mins at 65 to 70 rpm. PRE (7) or 75% FTP
5 minute easy
Repeat 3 to 4 times
After last 20 minute interval drop into very small gear with little resistance
1 x 4 mins at 110 rpm plus
You will love the results from this session.