This week’s Tuesday Trainer session will focus on increasing overall cycling strength and power while boosting your endurance. This trainer session can last from 1:15 to 3 hours in length. This is a perfect trainer session to break up your indoor long ride.

Strength and Endurance Focus

Warm Up:
10 – 15 min with some :30 accelerations up to 100 – 105 rpm in easy gears

Main Set:

Repeat 1-5x:
8 minutes of Zone 2 followed by 2 minutes of Zone 3

Repeat 2-3x:
10 minutes Zone 2 (90+ rpms)
3 minutes Zone 3 (80+ rpms)
2 mintues Zone 4 (60-ish rpms)

10-30 min at zone 2

Cool Down:
15 min spinning in an easy gear letting the HR finish in Z1

RPE Scale

RPE Scale Freeplay Women's Magazine

Click to enlarge RPE scale.

Heart Rate Chart

Heart-Rate-Zone-Chart Freeplay magazine women's

Click to enlarge heart rate zone chart

Mackenzie Madison Black White Profile Image Freeplay Women's Magazine

Mackenzie Madison is a professional triathlete and coach with multiple podium finishes at Ironman and Half Ironman races. Mackenzie has been competing in triathlon for over 16 years and coaching for over 8 years. Mackenzie also races as an elite cyclist and ran Division I Cross Country and Track during her undergraduate at Iowa State University. She has her Masters in Exercise Physiology from the University of Oregon in Eugene where she currently resides. Mackenzie coaches athletes who want professional guidance while taking their racing to the next level. Mackenzie has coached everyone from Junior elites, to masters to Nike professional runners and loves it. To learn more about Mackenzie or being coached by Mackenzie visit