Tough workout, we did some tempo work, which I think is tough on the indoor trainer, maintaining a solid tempo effort at zone 3 is harder than it would seem. We tend to ride at either zone 2 or zone 4 with a zone 1 recovery. But 3-4 minutes at tempo builds solid high aerobic efforts, especially taxing on the endurance and thus builds overall muscular endurance.
I find that athletes in class comment that their legs give out before their heart rate - meaning that they can work at a higher HR, but their legs start failing first. These hard intervals at a solid zone 3 on the bike work on that failure.
Try it on your own, after a solid warmup, do 3-4 min intervals at zone 3 (using enough resistance, at 90+ rpm) on 20-30 sec recovery. It will help you build your overall muscular endurance!
Ali
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