AM/Lunch: 90' on the trainer. HR 151.
Reinstein on TrainerRoad (the names make no sense): 3 x 12' over/unders w/ 2' @ 95% of FTP and 1' @ 105% of FTP w/ 10' recoveries. In running terms this is like doing 12' alternating @ just a whisker over 1-hour race effort for 2' and 1' at just under 1-hour race effort.
Example: Your 1-hour race pace is 6:00, then your overs would be at about 6:18 and your unders would be around 5:42. Something like that, but cycling is doing in watts, not pace or HR (though of course there is a corresponding HR).
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