Looking for some help understanding how to perform this sort of workout.
I'm working with J. Friel excellent 'The Mountain Biker's Training Bible' and this is the relevant information:
Currently I'm in my Base 2 period, my weekly riding hours are 7.5-8 hrs in this period (considering that I'm planning 300-350 annual hours).
Since F1 has the longest duration in Friel book I figured 2.5 hrs are needed.
Now, I understand the general desired heart rate zones (4, 5) but for how long should I stay in those zones ? during the hills only, for how long ? and when I'm done and back to flat surface at what zone should I stay ?
Been working with this book for the past 3 months and so far I'm very impressed with the in depth explanations and how Joe describes the needed workout, but for some reason I fail to understand this one.
Would love any suggestion on how should F1 workout look like in parameters of heart rate zones and how long should i stay in each one, how many hills, whats the desired altitude etc etc.
Thanks a lot
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