Its Pouring Outside

[VinoVelo]

Its pouring, had a group ride shceduled. Anyone have a 90 min- 2 hour power based trainer workout they feel like sharing?

Thanks

 

[peterpen]

Warm up 20'
3x 15' (3' rest) @ 95% FT 100rpm
warm down 15'

 

[frenchyge]

4-man breakaway --
1 min @ FT, 3 min @ .7xFT, repeat ad nauseum.

To change things up, either have another virtual rider bridge up (add 1 min to the .7FT period) or drop one of the riders in the break (subtract 1 min from the .7FT).

I find that motivation and interest are higher if my longer trainer rides include some type of racing visualization.