Full Body B: Posterior Chain Focus

Zone 2: 3 Hours of Death

Zwift - Sweet Spot Session

Strength Session A

Zwift - Zone 2 on Gentil 8 in France

Solid outdoor session today — deliberately focused on heart rate, not power, after a good night's sleep, full carbs yesterday, and a rest day Wednesday (though 8 hours on the motorbike still wears on you a bit). I was fresh, mentally sharp, and ready to get after it.

The aim: simulate Wattbike-style VO₂ max efforts out on real hills.

That meant:
• Standing starts to rapidly spike heart rate
• Seated efforts once in the VO₂ zone — pushing cadence to 100+ rpm where possible
• Minimal recovery between reps — just enough to reset
• Working both long (3–4 min) and short (1 min) intervals


Lap highlights:

🏔 Heptonstall Repeats (6 x 3–4 mins)
• Peak 3-min power: 463W
• Avg HR across hill reps: 166–171 bpm
• Cadence: mostly 65–83 seated — deliberately high for climbing

🏁 Flat sprints (5 x 1 min)
• Power from 367–437W
• Cadence in the 88–96 rpm range
• HR slower to rise here due to shorter duration and flatter gradient

🎯 Time in zones:
• 15:37 in Zone 4 (VO₂ Max)
• 18:10 in Zone 3 (Threshold)
• = ~34 mins above threshold, well aligned with the block’s goals

📉 Power was lower than indoor sessions, but that’s expected — outdoor efforts have more variables (wind, traffic, terrain) and require more mental focus to pace. Still, the training effect was absolutely there. This was productive, not just hard.

No complaints — I felt strong, controlled, and in tune with the bike today. Big steps forward in positioning, efficiency, and confidence under fatigue. This one counts.

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Toby Rides

Training Block 5. Day 5. V02 Max outdoors

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Full Body B: Posterior Chain Focus

Zone 2: 3 Hours of Death

Zwift - Sweet Spot Session

Strength Session A

Zwift - Zone 2 on Gentil 8 in France

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