In my preparations to kick off the 2011 season next weekend in Pucon, Chile (one of my all-time favorite events) I did a 3 hour trainer ride this weekend.
Besides enjoying this great video, you can also enjoy the workout courtesy of Matt Dixon.
A quick side note - I wrote this session out in Zones. You can use either Heart Rate, Power, or Perceived Exertion to scale. Good luck!
Warm Up - 30 minutes
Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes.
Ride 5 minutes easy
Set #1 - 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery - Zone 1
Set #2 - 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1
Set #3 - 35 minutes
4 minutes Zone 2
2 minutes Zone 3
4 minutes Zone 4
*repeats the above continuously 3x*
5 minutes active recovery Zone 1
Set #4 - 45 minutes
3 minutes Zone 2
2 minutes Zone 3
5 minutes Zone 4
5 minutes active recovery Zone 1
*repeat the above 3x*
Cool down - nice and easy!