WE HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO A 40-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): It's the fourth week of this four-week cycle. So once again, your training volume (amount of training) is going to be reduced to give your body a chance to recover and adapt. Improvements in fitness comes from stressing the body and then letting the body recover from that stress by reducing the stress or resting. The body adapts by coming back stronger and more fit. Too often we forget that it is the combination of work and rest that improves performance, not just work.
WORKOUT 2: DO A 25-MINUTE ENDURANCE (EN) RUN AT LEVEL 2 INTENSITY (70-75% of MHR): Do this as a brick again. It'll seem easier than the first time. Break up the run by doing endurance intervals. Run for 10 minutes at level 2, rest for 15 seconds by walking, and repeat for 30 minutes. EN intervals and how to do them are described in detail in Chapter 4 of SERIOUS Training for Endurance Athletes.
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