TEM-5 –Tempo (Zone 3) Efforts: Longer duration intervals in your Tempo Zone (zone 3); -- Tempo Efforts -- 1 x 30 -- 1 Tempo (Zone 3) Effort of 30 minutes – Cadence 90-100.

This is an Endurance (Zone 2) ride with 30 minutes of Tempo (Zone 3). Do
the first 15 minutes of Tempo as prescribed, nice and steady. Then, at
minutes 20 and 25 of the Tempo portion, sprint all out, for 15 seconds,
then settle back into the Tempo pace. At the end of the Tempo session
(minute 30), sprint for 30 seconds. Finish the ride at Endurance pace,
allowing yourself at least 10 minutes of Recovery (Zone 1) riding before
you finish for the day.
FCAD-2 – Fast Cadence: Fast Cadence: Fast Cadence workouts will improve your pedaling mechanics through high rpms or cadence. These exercises will help develop your pedal stroke to make it smoother and more efficient. ----- 4 reps of FCAD, each rep is 3 minutes long with 5 minutes of rest between, cadence equal to or greater than 110 rpms ------ Fast Cadence -- 4x3(5) @ 110 rpm + -- 4 reps of FCAD, each rep is 3 minutes long with 5 minutes of rest between, cadence equal to or greater than 110 rpms